Macro Calculator
Calculate your daily protein, carb, and fat grams from any calorie target. Choose a preset ratio or customize your own macro split.
Estimates only. Adjust based on progress and how you feel. Protein and fat are essential; carbs can be flexed.
Track your macros effortlessly with CalRay
Your macro targets are set. Now use CalRay to log every meal and stay on target — photo scanning, barcode scanning, or search.
Common Questions
What are macros?
Macronutrients (macros) are the three main nutrients your body needs in large amounts: protein, carbohydrates, and fat. Each provides calories — protein and carbs have 4 kcal/g, fat has 9 kcal/g. Tracking macros helps you fine-tune your diet beyond just counting calories.
How to calculate macros for weight loss?
First set a calorie deficit (usually 300–500 kcal below maintenance). Then allocate macros: higher protein (25–35%) preserves muscle, moderate fat (25–35%) supports hormones, and the rest from carbs. Use the calculator above to test different splits.
What is the best macro ratio?
There is no single best ratio. A balanced 30/40/30 split works for most people. Athletes may prefer higher carbs, keto dieters higher fat, and those cutting weight often benefit from higher protein. The best ratio is the one you can stick to consistently.
How many carbs per day?
Most adults do well with 100–300g of carbs per day on a standard diet. Low-carb diets may go below 100g, and keto diets typically stay under 20–50g net carbs. Your activity level and goals determine the right amount for you.
What is a keto macro split?
A typical keto macro split is roughly 20–25% protein, 5–10% carbs, and 70–75% fat. This very low carb intake pushes the body into ketosis, where it burns fat for fuel. Use the Keto preset in the calculator above.