Free macro calculator
Calculate daily protein, fat, and carbohydrate grams from your calorie target and body weight. Free, private, and no signup required.
Your inputs
Daily targets
Protein allocation
167 gFat
59 gCarbohydrate
225 gProtein calories
32%Remaining for carbs
901 kcalCalorie-budget audit
Protein basis
Body weight x 0.9Fat basis
Body weight x 0.32Protein + fat
1,199 kcalBudget fits
1 kcal from roundingA high-protein cutting target with enough dietary fat to remain usable.
Direct answer
Enter the calories you plan to eat, your body weight, and your goal. The calculator sets protein first, assigns a practical fat starting point, and gives the remaining calories to carbohydrate. Protein and carbohydrate are counted at four calories per gram and fat at nine calories per gram.
For a cut, protein starts at 0.9 grams per pound of body weight. For maintenance or gain, it starts at 0.8 grams per pound. If body-fat percentage is supplied, estimated lean mass replaces body weight as the basis. Protein is constrained to 90-260 grams per day.
Fat starts at 0.32 grams per pound for a cut or maintenance and 0.35 grams per pound for gain, constrained to 40-110 grams. These are transparent product defaults awaiting qualified review, not individualized nutrient requirements.
The calorie values of protein, carbohydrate, and fat do not change by sex. This calculator therefore does not use a separate “female macro ratio.” Sex matters earlier when estimating energy needs, alongside age, height, weight, activity, and life stage. Once you have a defensible calorie target, the macro arithmetic is the same.
Individual context still matters. Training demands, food preference, body composition, pregnancy, lactation, medical conditions, and prescribed diets can make a generic result inappropriate. Use the calorie deficit calculator to establish the calorie budget first, and seek individualized guidance when those contexts apply.
These examples use the calculator's cutting defaults with body-fat percentage left blank. They are illustrations of the published formula, not recommendations for a person of a given weight.
| Daily calories | Body weight | Protein | Fat | Carbohydrate |
|---|---|---|---|---|
| 1,600 kcal | 140 lb | 126 g | 45 g | 173 g |
| 1,800 kcal | 170 lb | 153 g | 54 g | 176 g |
| 2,200 kcal | 200 lb | 180 g | 64 g | 226 g |
Rounding each macro to a whole gram can move the total by a few calories. The live result reports that difference instead of hiding it.
At some combinations of body weight and low calories, the protein and fat defaults alone exceed the entered target. The calculator now labels that result No viable split, reports the calorie shortfall, and does not pretend that zero carbohydrate makes the numbers fit.
This refusal is a consistency check, not a medical determination. Do not force a very low target to fit by removing essential categories; use individualized guidance instead.
Protein and carbohydrate each contain about four calories per gram; fat contains about nine. To trade 25 grams of carbohydrate for fat while keeping calories similar, add roughly 11 grams of fat. Keep protein stable during a cut unless a qualified professional recommends otherwise.
See how protein consumes the calorie budget · Read the calorie deficit guide
The calculator's exact protein and fat defaults are disclosed product conventions, not values prescribed by those sources. The page has not yet been reviewed by a registered dietitian or clinician.
Flexible by design
There is no single best split. Set a suitable calorie target and protein level first, then divide carbohydrate and fat according to food preference, training demands, and adherence.
Body weight is a practical default. Estimated lean mass can refine the target when body-fat percentage is measured reliably, but body-fat measurement error can remove that advantage.
Yes. Carbohydrate has about four calories per gram and fat has about nine, so removing 25 grams of carbohydrate creates room for roughly 11 grams of fat at similar calories.
The calorie values of protein, carbohydrate, and fat do not change by sex. Sex can affect the calorie estimate used as the starting budget, while body size, activity, training, preferences, and health context affect how useful a particular macro target is.
Yes. The calculator is free, requires no account, and performs the calculation in your browser. Deficit Compass does not send the weight, calorie, goal, or body-fat inputs to its analytics provider.
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