Free Macro Calculator: Count Protein, Carbs & Fats
Not sure? Use our Calorie Deficit tool first!
Daily Energy Goal
2,000
Total Calories Per Day
Protein
30% of calories
150g
Carbs
35% of calories
175g
Fats
35% of calories
78g
Free Macro Calculator: Protein, Carbs, and Fats
Welcome to the Macronutrient Calculator by CalcHub Pro. If you want to change your body composition—whether that means burning stubborn belly fat, building lean muscle, or just maintaining your current physique—counting calories is only half the battle. You must balance your macros. Use our free tool to figure out exactly how many grams of protein, carbs, and fats you should be eating every day.
What are Macros?
Calories dictate how much weight you lose or gain. Macros dictate what kind of weight you lose or gain (muscle vs. fat). The food you eat is broken down into three primary macronutrients:
- Protein (4 calories per gram): The building block of muscle. Essential for recovering from workouts and keeping you feeling full.
- Carbohydrates (4 calories per gram): Your body's primary energy source. Carbs fuel your brain and power you through intense gym sessions.
- Fats (9 calories per gram): Essential for hormone regulation and joint health. Because fats are calorie-dense, tracking them is crucial so you don't accidentally overeat.
Which Diet Type Should I Choose?
Our calculator instantly adjusts your dietary ratios based on standard nutritional protocols:
- Balanced: A 30% Protein / 35% Carbs / 35% Fats split. Ideal for general health and maintaining your weight.
- High Protein: A 40% Protein / 30% Carbs / 30% Fats split. The absolute gold standard for bodybuilders and anyone trying to build muscle while staying lean.
- Low Carb: A 40% Protein / 20% Carbs / 40% Fats split. Excellent for rapid fat loss and stabilizing blood sugar levels.
- Keto: A 20% Protein / 5% Carbs / 75% Fats split. Forces your body into ketosis, where it burns fat for energy instead of carbohydrates.