Macro calculator
Macro Calculator
Get your daily protein, carbs, and fat in grams for your goal and diet style. The calculator finds your calorie target, then splits it into macros — balanced, high-protein, low-carb, or keto.
Why macros, not just calories
Two people eating 2,000 calories can get very different results: one hitting 150 g of protein holds onto muscle in a diet, while one at 50 g loses it. Calories decide whether you lose or gain weight; macros decide whether it's fat or muscle. That's why serious lifters and dieters track macros, not just a number.
The presets, explained
| Diet style | Protein / Carbs / Fat | Best for |
|---|---|---|
| Balanced | 30 / 40 / 30 | Most people, general health |
| High protein | 40 / 30 / 30 | Fat loss, muscle retention |
| Low carb | 35 / 25 / 40 | Appetite & energy control |
| Keto | 25 / 5 / 70 | Ketosis, very low carb |
Hitting your macros without the spreadsheet
Manually calculating grams for every meal is why most people quit. TheMyPlate app logs protein, carbs, and fat automatically from a photo or barcode and tracks them against these targets — free on iOS and Android. Pair this with your calorie target and TDEE.
Frequently asked questions
What are macros?
Macros (macronutrients) are the three nutrients that provide calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). "Tracking macros" means hitting target grams of each, not just a total calorie number — useful for muscle gain, fat loss, and diets like keto.
How does the macro calculator work?
It first finds your daily calorie target (TDEE adjusted for your goal), then splits those calories into protein, carbs, and fat according to your chosen diet style. It converts each percentage to grams using 4 kcal/g for protein and carbs and 9 kcal/g for fat.
What macro split should I use?
Balanced (30% protein / 40% carbs / 30% fat) suits most people. High-protein (40/30/30) helps preserve muscle in a deficit. Low-carb (35/25/40) suits some appetite and energy preferences. Keto (25/5/70) drives ketosis with very low carbs. Protein is the most important macro to hit for body composition.
How much protein do I need?
For active people and anyone losing weight, roughly 1.6-2.2 g of protein per kg of bodyweight (0.7-1.0 g per lb) supports muscle retention and satiety. The high-protein preset lands most people in this range; adjust upward if you train hard.
Do I need to hit macros exactly?
No — aim to be close, especially on protein and total calories. Being within ~5-10 g on each macro daily is plenty for real-world results. The MyPlate app makes this easy by logging macros automatically from a photo or barcode.