Macro Calculator
Turn your calorie goal into daily protein, carb, and fat targets — free, no sign-up needed.
Don't know yours? Use the calorie calculator first.
30% protein · 40% carbs · 30% fat
Enter your daily calories to see your macro targets.
How to choose your split
A balanced split (30% protein / 40% carbs / 30% fat) suits most people. Go high-protein (40%) when building muscle or preserving it in a deficit — protein is also the most satiating macro. Keto keeps carbs near 5% for low-carb plans, and endurance raises carbs to 50% to fuel high training volumes.
The math is simple: protein and carbs provide 4 kcal per gram, fat provides 9 kcal per gram. On 2,000 kcal with a balanced split that is 150g protein, 200g carbs, and 67g fat.
Start from the right calorie number
Your split is only as good as the calories it divides. If you have not set a daily target yet, run the calorie calculator first — and if you eat traditional dishes, our guide to tracking macros with cultural meals shows how to hit these targets with biryani, tagine, and kabuli pulao on the menu.
Hitting your macros in practice
Anchor each meal around a protein source, let carbs scale with your training day, and treat fat as the remainder. Consistency beats precision: landing within ±10g of each target is a good day.
Frequently asked questions
What macro split is best for weight loss?
Higher protein helps most — 35–40% protein preserves muscle and keeps you full in a calorie deficit. The deficit itself, not the exact split, drives the weight loss.
How much protein do I need to build muscle?
Around 1.6–2.2g per kg of body weight daily. The High Protein split (40%) on a moderate surplus reaches that range for most people.
Do macros matter more than calories?
Calories determine weight change; macros determine how it feels and what you keep. Set calories first, then use macros to protect muscle and energy.
Can I track macros with halal or cultural food?
Yes — mixed dishes like biryani or tagine have known macro profiles. MyNutriRise includes 50+ cultural cuisine libraries with per-serving protein, carbs, and fat.
This tool provides general estimates, not medical advice. Consult a professional before major dietary changes.
Track your macros automatically
Snap a photo and MyNutriRise logs the protein, carbs, and fat for you — with daily breakdowns against your targets.