Macro Calculator
Diet Type Macro Ratios
Percentage breakdown of carbs, protein, and fat by diet type.
| Diet Type | Carbs % | Protein % | Fat % | Best For |
|---|---|---|---|---|
| Balanced | 40% | 30% | 30% | General health & fitness |
| Low Carb | 25% | 45% | 30% | Fat loss, insulin control |
| Keto | 5% | 25% | 70% | Ketogenic dieters |
| High Protein | 35% | 40% | 25% | Muscle building & cutting |
| Zone Diet | 40% | 30% | 30% | Athletic performance |
| Mediterranean | 45% | 25% | 30% | Heart health |
How We Calculate This
This macro calculator uses established formulas and industry-standard data to provide accurate estimates.
- Enter your specific values into the calculator fields above
- Our algorithm applies the relevant formulas using your inputs
- Results are calculated instantly in your browser — nothing is sent to a server
- Review the detailed breakdown to understand how each factor affects your result
These calculations are estimates based on standard formulas. For critical decisions, always consult a qualified professional.
How to Convert Oven Recipes to Air Fryer
This calculator splits your daily calories into the three macronutrients — protein, fat, and carbohydrates — based on your chosen diet type and calorie goal.
The basic rule:
- Enter your TDEE (or calculate it from your stats) and select a calorie goal
- Choose a diet type to set the macro ratios (balanced, low-carb, keto, or high-protein)
- Protein and carbs provide 4 calories per gram; fat provides 9 calories per gram
These ratios are starting points. Adjust based on how your body responds over 2-4 weeks. Track your intake using a food diary or app for best results.
When Would You Use This Calculator?
This macro calculator is designed for anyone who needs quick, reliable estimates without complex spreadsheets or professional consultations.
- When you need a quick estimate before committing to a purchase or project
- When comparing different options or scenarios side by side
- When planning a budget and need to understand potential costs
- When you want to verify a quote or estimate you've received from a professional
- When teaching or learning about the concepts behind these calculations
Frequently Asked Questions
What are macros and why do they matter?
Macros (macronutrients) are the three main nutrients your body needs in large amounts: protein, fat, and carbohydrates. Each serves different functions — protein builds muscle, fat supports hormones, and carbs fuel energy. Tracking macros gives you more control than counting calories alone.
Which diet type should I choose?
Balanced (40/30/30) works well for most people. Choose low-carb if you want to reduce carbs without going full keto. Keto (5/70/25) is for very low carb diets under medical guidance. High protein (35/40/25) is ideal for muscle building or preserving muscle while cutting.
How much protein do I really need?
For muscle building or preservation, aim for 0.7-1g per pound of body weight. For general health, 0.36g per pound is the minimum. The calculator adjusts protein based on your chosen diet type and total calories.
Do I need to hit my macros exactly every day?
No. Aim to be within 5-10g of each target. Consistency over weeks matters more than perfection on any single day. Protein is the most important macro to consistently hit, especially if your goal involves muscle.
Can I adjust the macro ratios?
The presets cover the most common and research-backed ratios. If you need custom ratios, use the preset closest to your goal as a starting point and adjust individual macros while keeping total calories the same.
Should I eat different macros on rest days vs training days?
For most people, keeping macros consistent daily is simplest and most effective. Advanced athletes sometimes cycle carbs (more on training days, less on rest days) while keeping protein and fat steady, but this adds complexity without much benefit for beginners.