Calculate daily protein, carbs and fat from your calorie target. Multiple diet split presets.
A macro calculator splits your daily calorie target across the three macronutrients — protein, fats, and carbohydrates — based on your fitness goal (cut, maintain, bulk) and activity level. Hitting your calorie target alone is enough to lose or gain weight, but hitting the right macro split makes the difference between losing fat vs muscle, and between gaining muscle vs just fat.
Protein is the most important macro to track — it preserves lean muscle in a deficit and supports muscle protein synthesis in a surplus. Fats support hormones and satiety. Carbs fuel intense training and recovery. There is no single "best" split — it depends on your training style, food preferences, and metabolic response.
Inputs: Active adult · TDEE 2,500 kcal · Cutting (deficit ≈ 500 kcal/day) · Target 2,000 kcal
No. High-protein diets keep carbs moderate (20–35% of calories). Keto restricts carbs to under 50 g/day (5–10% of calories) and replaces them with fat. High-protein is sustainable long-term for most people; strict keto is much harder to maintain and offers limited additional benefit for most fitness goals beyond what calorie control already provides.
Hitting within ±5 g protein, ±10 g carbs, and ±5 g fat of your daily target is plenty accurate. Obsessing over every gram leads to disordered eating habits without measurable benefit. Track for 4–6 weeks until portion sizes become intuitive, then move to flexible tracking only on goal-critical days.
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