Nishaana
Macro calculator — your protein, carbs & fat.
This macro calculator turns your daily calories into protein, carb, and fat targets in grams. It sets protein from your body weight (about 2 g/kg, higher on a cut), fat at 25 percent of calories, and carbs as the remainder. Enter your weight, goal, and calories below — the rings update instantly, no signup.
The macro math, explained.
No black box. Protein and fat are set first; carbs take whatever calories are left.
~2.0 g/kg (≈0.9 g/lb) A touch higher on a cut to protect muscle. Protein and carbs are 4 kcal/g.
fat g = 25% × kcal ÷ 9 Enough for hormones and absorption. Fat is the densest macro at 9 kcal/g.
carb g = leftover kcal ÷ 4 Whatever calories are left after protein and fat — your main training fuel.
Set total calories first with the calorie calculator, then split them here. Aim to land within about 5 to 10 grams of each target and let it average over the week — protein is the one worth chasing most.
Related nutrition calculators.
Get your calories first, fine-tune protein, then track every gram in the browser.
Macro split questions.
What macros should I eat to build muscle?
Set protein first at about 1.6 to 2.2 grams per kilogram of body weight, keep fat around 25 percent of calories for hormones, and fill the rest with carbs to fuel training. On a calorie surplus the extra calories should mostly come from carbs, since they power hard sessions and protein needs do not rise much in a bulk.
How do I calculate my macros from calories?
Start with protein and fat, then let carbs take the remainder. Protein and carbs each provide 4 calories per gram and fat provides 9, so once you fix protein grams and set fat at about 25 percent of calories divided by 9, the leftover calories divided by 4 give your carb grams. This calculator does that math instantly.
What is a good macro split for cutting?
On a cut, hold protein high — often a touch above maintenance, around 2.0 to 2.4 grams per kilogram — to protect muscle in a deficit, keep fat moderate near 25 percent of calories, and let carbs flex with how much training fuel you need. Protecting muscle matters more in a cut than in a bulk, which is why protein stays high.
Are macros more important than calories?
Calories decide whether you gain, lose, or maintain weight; macros decide what that weight is made of and how you feel and perform. Get total calories right first, then use macros — especially protein — to keep muscle, control hunger, and fuel your lifts. Both matter, in that order.
Do I need to hit my macros exactly every day?
No. Aim to land within about 5 to 10 grams of each target and let it average out over the week. Protein is the one worth chasing most consistently; carbs and fat can shift around training and social meals as long as total calories and weekly protein stay on track.
Save your macros. Hit them.
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