Turn your daily calorie target into exact grams of protein, carbs, and fat — including a dedicated keto mode.
Macros only work if the calorie number behind them is right. Find your exact daily calorie needs first.
Calculate My TDEE 🚀| Diet Type | Protein | Carbs | Fat |
|---|---|---|---|
| Standard (Balanced) | 30% | 40% | 30% |
| High-Protein | 40% | 30% | 30% |
| Keto (Low-Carb) | 25% | 5% | 70% |
Protein and carbs both provide 4 calories per gram; fat provides 9 calories per gram. We use these conversion factors to turn each percentage of your calorie target into an exact gram amount.
Standard ketogenic diets aim for roughly 20-50 grams of net carbs per day to maintain ketosis — the metabolic state where your body burns fat (and fat-derived ketones) for fuel instead of glucose. That's why the keto split here uses just 5% of calories from carbs, with the difference made up almost entirely by fat rather than protein, since excess protein can convert to glucose and interfere with ketosis for some people.
Standard works well for general health and most casual training goals. High-Protein suits anyone prioritizing muscle retention during a cut or muscle growth during a bulk, since protein needs increase with both goals. Keto is a specific metabolic approach that suits people who respond well to very low carbohydrate intake — it's not inherently superior for fat loss compared to a standard calorie deficit, just a different tool that works better for some people's preferences and hunger control.
No. Being within 5-10 grams of each target on most days is plenty for real-world results. Obsessing over exact precision daily adds stress without meaningfully changing your outcome — consistency over weeks matters far more than precision on any single day.
You can, but very high protein intake on keto can sometimes push some people out of ketosis since the body can convert excess amino acids into glucose. If staying in ketosis is your priority, keep protein moderate and let fat fill the remaining calories.
Many people benefit from cycling carbs higher on training days and lower on rest days, while keeping protein consistent every day. This calculator gives you a solid daily average — cycling around that average is a refinement, not a requirement.
Start by setting a calorie deficit (typically 300–500 calories below your TDEE). Then allocate those calories using the High-Protein or Standard split above. For weight loss specifically, prioritizing protein — around 0.7–1g per pound of body weight — helps preserve muscle mass while you lose fat. Carbs and fat fill the remaining calories based on your preference.
Women's macro needs follow the same principles as men's, but calorie targets are typically lower. A 130 lb woman aiming to lose weight might target 1,400–1,600 calories, with roughly 100–130g protein, 100–140g carbs, and 40–60g fat on a standard split. The key variable is total calories — macros then determine what happens to your body composition within that calorie budget.
Calculate your maintenance calories (TDEE) using your weight, height, age, and activity level. Adjust up or down depending on your goal (surplus for muscle gain, deficit for fat loss). Then divide those calories: protein at 4 calories per gram, carbs at 4 calories per gram, fat at 9 calories per gram. The splits on this calculator do all of that math automatically once you enter a calorie target.
Read our Keto Macros Explained guide for why carbs need to be this low, why protein stays moderate, and the most common ways people accidentally break ketosis.
Nutrition and hydration work together. Use our Water Intake Calculator to find your daily fluid target based on weight, exercise, and climate.