Macro Calculator – Protein, Carbs & Fat in Grams
Convert any daily calorie target into precise protein, carb, and fat amounts in grams. Choose from 5 popular diet presets or build your own custom split.
How to choose your macro split
Why macros matter
Calories control whether you gain or lose weight. Macros determine the quality of that change — how much fat you burn vs. muscle, your energy in the gym, hunger between meals, and recovery.
Recommended starting points
- Protein: 1.6–2.2 g/kg (0.7–1.0 g/lb) of bodyweight, especially in a calorie deficit.
- Fat: at least 0.6–0.8 g/kg (≈ 20–35% of total calories).
- Carbs: remaining calories — usually 3–6 g/kg for active people.
Diet style cheat-sheet
| Style | Protein | Carbs | Fat | Best for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | General use, recomp |
| High-protein | 40% | 40% | 20% | Cutting / muscle retention |
| Moderate | 25% | 50% | 25% | Endurance athletes |
| Low-carb | 30% | 20% | 50% | Insulin sensitivity issues |
| Keto | 25% | 5% | 70% | Specific therapeutic use |
Best vegetarian protein sources
You can comfortably hit 150–200 g of protein per day on a vegetarian diet. We recommend a plant-forward, vegetarian approach for its fiber, micronutrient and longevity benefits — and because legumes, dairy, soy, and nuts are some of the cheapest, most accessible protein foods on the planet.
| Vegetarian food | Serving | Protein | Calories |
|---|---|---|---|
| Paneer | 100 g | 18 g | 265 kcal |
| Tofu (firm) | 150 g | 17 g | 220 kcal |
| Tempeh | 100 g | 19 g | 193 kcal |
| Soya chunks (dry) | 50 g | 26 g | 170 kcal |
| Greek yogurt (low-fat) | 200 g | 20 g | 120 kcal |
| Cottage cheese | 200 g | 22 g | 200 kcal |
| Lentils (cooked) | 1 cup | 18 g | 230 kcal |
| Chickpeas (cooked) | 1 cup | 15 g | 270 kcal |
| Edamame (shelled) | 1 cup | 18 g | 190 kcal |
| Quinoa (cooked) | 1 cup | 8 g | 222 kcal |
| Whey or pea protein | 1 scoop (30 g) | 24 g | 120 kcal |
For sample 1,800, 2,200, and 2,600 kcal vegetarian meal plans, read our full guide on vegetarian TDEE & macros.
Common questions
How much protein do I need?
For general health, 0.8 g/kg is the WHO minimum. Active adults benefit from 1.2–1.6 g/kg, and lifters cutting calories should aim for 1.6–2.2 g/kg of bodyweight (or about 1 g per lb). Higher protein protects muscle and increases satiety.
What about minimum fat intake?
Avoid going below 0.6 g/kg of fat per day for an extended period. Dietary fat is required for hormone production, vitamin absorption, and brain health.
Are carbs bad?
No. Carbs are your body's preferred fuel for hard training. Low-carb diets can be effective for some people but they are not inherently superior. The best diet is the one you can stick to.
Should I track macros forever?
Most people find tracking macros for 2–3 months teaches them portion sizes and food composition; afterwards, intuitive eating with weekly weigh-ins is enough. Tracking is a tool, not a lifestyle requirement.