Macronutrient Calculator for Diet Planning

Calculate your daily protein, carbohydrate, and fat targets based on your calorie goal and preferred diet type. Supports balanced, high-protein, and keto macro splits.

Knowing your macros helps you build muscle, lose fat, or maintain weight more effectively than counting calories alone. Adjust your diet type to match your fitness goals.

What macro split should I use for weight loss?

For weight loss, a high-protein split (40% protein, 30% carbs, 30% fat) helps preserve muscle while in a calorie deficit. Keto (70% fat, 25% protein, 5% carbs) is another popular option.

How many calories should I eat?

A general guideline is 2000 calories for women and 2500 for men to maintain weight. Subtract 500 calories for ~1 lb/week loss, or add 300-500 for muscle gain.