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Find out exactly how much protein, carbs, and fat you need each day based on your body, activity level, and goal. Macros calculated from your TDEE in real time.
Macro Calculator
Sex
Activity Level
Goal
Daily Calories
2633
Protein
263 g 40%
Carbs
197 g 30%
Fat
88 g 30%
TDEE × Macro Ratios by Goal
Protein & carbs: 4 kcal/g · Fat: 9 kcal/g A macro calculator determines how to distribute your daily calorie target across the three macronutrients: protein, carbohydrates, and fat. The right macro split depends on your goal — losing fat, maintaining weight, building muscle, or following a ketogenic diet. This calculator first estimates your TDEE (Total Daily Energy Expenditure), then applies science-backed macro ratios for your chosen goal.
How to Use This Calculator
1
Enter your sex, age, weight, and height.
2
Select your typical activity level.
3
Choose your goal: weight loss, maintenance, muscle gain, or keto.
4
Your daily calorie target and macro breakdown in grams update instantly.
How Macros Work
Macronutrients are the three main categories of calories in food. Protein and carbohydrates each provide 4 kcal per gram; fat provides 9 kcal per gram. The ratios used depend heavily on your goal — higher protein for muscle preservation, lower carbs for fat loss, or very high fat for keto adaptation.
Macro Ratios by Goal
Weight Loss (40P / 30C / 30F): High protein preserves muscle during a calorie deficit. Moderate carbs fuel workouts. Moderate fat supports hormonal health.
Maintenance (30P / 40C / 30F): Balanced approach for body recomposition or active lifestyles.
Muscle Gain (30P / 45C / 25F): Higher carbs fuel intense training sessions and support muscle glycogen replenishment.
Keto (30P / 5C / 65F): Very low carbs shift the body into ketosis for fat burning. Requires strict adherence.
Protein: the Most Important Macro
Protein is the only macro your body uses to build and repair muscle. For active people, the minimum effective dose is around 1.6 g per kg of body weight per day. Higher intakes (up to 2.2 g/kg) can help with muscle gain and fat loss by preserving lean mass during a deficit.
Calorie Adjustments by Goal
The calculator automatically adjusts calories before splitting macros: Weight loss applies a 500 kcal deficit (from TDEE). Muscle gain adds 300 kcal surplus. Maintenance and keto use TDEE as-is. The macro ratios are then applied to the adjusted calorie target.
Macro Calculator for Personal Trainers
Use this calculator to quickly determine client macro targets during intake assessments. It gives you a solid starting framework before you fine-tune based on client preferences, food intolerances, and training schedule.
With Gymkee, you can build complete nutrition plans, set macro targets, and let clients track their intake directly in the app — all linked to their training program.
คำถามที่พบบ่อย
What are macros?
Macros (macronutrients) are the three main sources of calories: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros lets you control not just how much you eat, but what you eat for specific goals like muscle gain or fat loss.
How accurate is this macro calculator?
The calorie estimate uses the Mifflin-St Jeor equation (±10% accuracy). The macro ratios are evidence-based guidelines, not personalized prescriptions. Treat these as a starting point and adjust based on how you feel, perform, and progress over 2–4 weeks.
Is it necessary to hit macros exactly every day?
No. Aim to hit your targets within 5–10 g. What matters more is consistency over days and weeks, not perfect precision every single day. Missing by 10–15 g occasionally won’t affect results.
Should I prioritize protein first?
Yes. Protein has the highest impact on body composition, satiety, and muscle retention. Always hit your protein target first, then fill the remaining calories with carbs and fat based on your preferences.
What is the keto macro split?
Ketogenic macros are approximately 30% protein, 5% carbs (20–50 g), and 65% fat. This forces the body into ketosis, where it burns fat for fuel instead of carbohydrates. Keto requires strict adherence — even a single high-carb day can interrupt ketosis for 24–72 hours.
How do I adjust macros if my weight isn’t changing?
If weight is stalling on a weight loss plan, reduce calories by 100–200 kcal (mostly from carbs or fat, not protein). If you’re struggling to gain, add 100–200 kcal. Always wait 2 weeks before adjusting, as daily fluctuations can mask real trends.
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Gymkee lets personal trainers build macro targets, create meal plans, and track client nutrition — all in a professional app your clients will actually use.
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