Macro calculator
Enter your daily calories and body weight, choose a split, and get protein, carbs and fat in grams, per day and per meal.
Macro calculator
Your daily macros
- Protein
- 120g
- 22%
- Carbs
- 265g
- 48%
- Fat
- 73g
- 30%
Balanced: 1.6 g of protein per kg, 30% of calories from fat, carbs take the rest.
Set these as your macro targets in GymTribe.
Per meal, across 3
| Protein | about 40 g |
|---|---|
| Carbs | about 88 g |
| Fat | about 24 g |
How the split works
Protein and carbs give about 4 kcal per gram and fat about 9. The calculator sets protein from your body weight, fat as a share of your calories, and gives whatever is left to carbs, so the three always add up to your daily total.
Protein is capped at 35% of calories. On a low calorie target that cap, not body weight, decides the protein figure, which keeps carbs from going negative.
Picking a split
Balanced, 1.6 g of protein per kg and 30% fat, suits most people who train a few times a week. Higher protein, 2 g per kg and 25% fat, leaves more room for carbs around hard training or while cutting. Lower carb, 1.8 g per kg and 40% fat, suits people who feel better on fewer carbs.
None of the three is magic. Total calories decide the direction of your weight; the split decides how you feel training and how full you stay.
Per meal
Spreading protein across three or four meals, 25 to 45 g each, is easier to keep up than one large serving. The per-meal table divides each macro evenly; shift carbs toward the meals around training if you like.
Weigh and log for the first couple of weeks. After that most people can eyeball their usual meals and only weigh the new ones.
Start from your maintenance calories with the TDEE calculator, see a full protein range with the protein calculator, read how to track macros day to day, or browse recipes with calories and macros that fit the numbers.
More free tools
- TDEE calculatorMaintenance calories a day, and targets above and below it.
- Protein calculatorHow much protein a day, and per meal.
- 1RM calculatorEstimated one-rep max from any set, in kg or lb.
- Bench press calculatorYour bench max and working weights by rep count.
- Recipe calorie calculatorCalories and macros per serving of anything you cook.
These tools give estimates from standard formulas. They are not medical or dietary advice; if you have a health condition, are pregnant, or are under 18, ask a clinician or registered dietitian before changing how you eat or train.
Macro calculator: questions people ask
What are macros?
The three nutrients that carry calories: protein, carbohydrate and fat. Tracking macros means tracking the grams of each per day rather than calories alone.
How much protein should the split give me?
The presets use 1.6 to 2 g per kg of body weight, which is the range sports-nutrition position papers commonly quote for people who lift. The protein calculator on this site shows a full range by situation.
Should fat be 20% or 40% of calories?
Both work. Most guidelines keep fat at 20% or more so hormones and fat-soluble vitamins are covered, and the rest is preference. Lower fat leaves more carbs for training; higher fat suits people who find fat more filling.
Do macros change for losing weight versus gaining muscle?
Mostly through calories. Start from a deficit or surplus on the TDEE calculator, keep protein at the higher end while cutting, and let carbs rise with calories when gaining.
Why does the carb figure change when I change my weight?
Protein is set per kilogram of body weight, so a heavier body takes more of the calories as protein and leaves fewer for carbs. Fat stays a fixed share.
How do I track macros in GymTribe?
Set protein, carbs and fat targets in the app. Each day shows grams eaten against each target, and meals logged from a photo, a barcode or the food catalog fill them in automatically.