Macro Calculator
Enter your daily calorie target and choose a diet approach to see your protein, carbohydrate, and fat targets in grams. Not sure of your calorie target? Calculate your TDEE first.
This macro calculator turns your daily calorie target into a breakdown of the three macronutrients your body runs on: protein, carbohydrates, and fat. It splits your calories using science-based ratios you can switch between, such as balanced, high protein, and low carb, so you can see exactly how many grams of each to aim for every day. Protein is set at a level that supports muscle, which matters whether you are losing fat or building strength.
It suits anyone who has moved past simple calorie counting and wants better body composition, not just a lower number on the scale. If you train, are trying to hold on to muscle while dieting, or simply feel hungry and tired on your current plan, adjusting your macros often makes the difference. It is especially useful for Asian diets that lean heavily on rice and noodles, where protein is easy to under-eat.
To use your result, treat the protein figure as the priority to hit each day, then fill the rest of your calories with carbohydrates and fats to taste. You do not need to weigh every gram. Hitting your protein target and staying near your calorie goal across the week is what counts. For practical ways to reach these numbers with hawker and home-cooked meals, read our macro guide for real life.
🥑 Your Daily Macro Targets
⚚️ Health disclaimer: This calculator gives general estimates for educational purposes only. It is not medical advice and is not a substitute for guidance from a qualified doctor or dietitian. Results are based on general formulas and population averages, and individual needs vary. If you have any health concerns, or before changing your diet, exercise, or lifestyle, please speak with a healthcare professional.
If you find it hard to hit your protein macro from meals alone, protein powder is a convenient top-up, and some people training fasted use BCAAs during workouts. Both are widely available through protein powder and BCAAs on iHerb, which delivers across Southeast Asia. Aim to get most of your protein from food first, then use supplements to close the gap.
We may earn a commission from purchases made through links on this page, at no extra cost to you.How to Use This Calculator
Enter your calorie target
Use your TDEE for maintenance, or subtract 300 to 500 calories for gradual weight loss.
Choose a diet approach
Balanced suits most people. High protein supports muscle building or preservation. Low carb may suit those with insulin resistance.
Hit your gram targets
Track your protein, carbs, and fat in grams each day. Protein is the most important macro to hit consistently.
Frequently Asked Questions
What are macronutrients?
Macronutrients are the three main nutrients your body uses for energy: protein, carbohydrates, and fat. Protein and carbohydrates each provide 4 calories per gram; fat provides 9 calories per gram.
How much protein do I need per day?
General guidelines recommend 1.6 to 2.2 grams of protein per kg of body weight for active people looking to build or preserve muscle. Sedentary adults need less (about 0.8 to 1.2 g/kg). Higher protein intake supports muscle retention during weight loss and promotes satiety.
Is low carb better for weight loss?
Research shows low-carb diets can be effective but are not inherently superior to balanced diets at the same calorie level. The best diet is one you can sustain consistently. Total calorie intake is the primary driver of weight change, not the specific macro split.
Do macros matter more than calories?
Total calorie intake drives weight change; macro distribution shapes body composition quality. Adequate protein (1.6 to 2.2 g/kg) is the most critical macro for preserving muscle during a calorie deficit. Focus on hitting your calorie target first, then protein, then fill the rest with carbs and fat.
What macros actually are
Macros, short for macronutrients, are the three nutrients your body needs in larger amounts: protein, carbohydrates, and fat. Each plays a role. Protein supports muscle and repair, carbohydrates are your body's main everyday fuel, and fat supports hormones and helps you absorb certain vitamins. A macro calculator splits your daily calories across these three based on your goals.
General reference ranges, the Acceptable Macronutrient Distribution Ranges, put carbohydrates at roughly 45 to 65 percent of calories, fat at 20 to 35 percent, and protein at 10 to 35 percent. Protein needs are often given per kilogram of body weight, commonly around 1.2 to 2.0 grams for active people, with the higher end for those building or preserving muscle.
There is no single perfect split
The right balance depends on you: your activity, your preferences, the foods and cuisines you enjoy, and any health conditions. A split that works for one person can be wrong for another. These numbers are a flexible starting frame, not strict rules, and you do not need to track every gram to eat well. If you have a medical condition, are pregnant, or want a plan tailored to you, a dietitian is the best guide.
Sources: Dietary Reference Intakes (AMDR); general sports-nutrition guidance.