Macro Calculator
Sophia · your coach
Once you know your calories, this splits them into protein, carbs and fat — with protein kept high, the way it should be. Tell me your numbers.
Your daily macros
140g protein
P 25% · C 49% · F 26%
How your macros are split
Macros — protein, carbs and fat — are the three nutrients that make up your calories. Hit your calorie target with a smart split and you keep muscle, stay full and have energy to train; hit the same calories with a poor split and you feel it.
This calculator sets protein first (the priority whether you're losing fat or building), then fat to a healthy floor, then fills the rest with carbs. Your eating style nudges the balance so the plan fits how you actually like to eat.
Frequently asked questions
How should I split my macros?
Start with protein — it protects muscle and keeps you full. We set protein from your bodyweight and goal, put fat at a healthy minimum, then let carbs fill the rest of your calories. Carbs aren't the enemy; they're your training fuel.
How much protein should the split include?
Roughly 1.6–2.2 g per kilogram of bodyweight for most people who train, toward the higher end in a fat-loss phase. This tool does the math; the protein calculator gives you that range on its own.
Do I need a calorie target first?
Yes — macros divide your calories, so you need the calorie number first. If you don't have one, run the TDEE calculator and bring the target back here.
Does the exact ratio matter?
Protein matters most; after that the carb-to-fat balance is mostly preference. Pick the eating style you'll actually stick to — consistency beats the "perfect" ratio every time.
More free calculators
Want the why? Read: Macros explained, without the jargon