Macro Calculator — Daily Protein, Carbs & Fat Targets
Knowing your macros takes the guesswork out of eating for your goals. Enter your TDEE, choose your goal and diet style, and get exact daily targets for protein, carbohydrates, and fat — whether you follow a balanced, high protein, low carb, or keto approach.
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Frequently Asked Questions
How many grams of protein do I need per day?
For most active people, 1.6–2.2 g of protein per kg of body weight is the evidence-based target for preserving or building muscle. Sedentary individuals can get by with less (~0.8 g/kg), but higher protein intakes support satiety during a calorie deficit.
What macros should I eat to lose weight?
A high-protein diet with a moderate calorie deficit works best for fat loss while preserving muscle. Aim for 30–40% of calories from protein, reduce carbs moderately, and keep fat high enough to support hormones. The total calorie deficit matters more than the exact macro split.
What is a keto macro split?
A ketogenic diet uses roughly 70% of calories from fat, 25% from protein, and just 5% from carbohydrates. This low carb intake pushes the body into ketosis, where it burns fat for fuel instead of glucose. Net carbs are typically kept under 20–50 g per day.
Do I need to hit my macros exactly every day?
Not exactly — weekly averages matter more than daily perfection. Aim to be within 5–10% of your targets most days. Consistency over weeks and months drives results, not any single day. Use a tracker to stay accountable without becoming obsessive.
Track this daily in tr8ck
tr8ck automatically logs your protein, carbs, and fat for every meal so you always know where you stand.
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