Free macro calculator
Protein, carbs, and fat,
in grams you can hit.
Based on your TDEE of 2,633 kcal, adjusted for your goal. Protein and carbs at 4 kcal/g, fat at 9 kcal/g, fiber at 14 g per 1,000 kcal.
Runs entirely in your browser. Nothing you enter is sent anywhere.
Percentages don't fill a plate. This calculator turns your calorie target and macro split into grams of protein, carbs, and fat, then CuocoMitra turns those grams into actual meals.
Calories alone don't build a body
Two plates at the same calories can leave you strong and full, or hungry and losing muscle. Macros are what make the difference.
Percentages you cannot plate
Knowing your split is "40/30/30" means nothing at the fridge. You eat grams of chicken and rice, not percentages.
Not enough protein
Generic targets often lowball protein. Too little, and a calorie deficit eats into muscle instead of fat.
One split for every goal
Endurance training, fat loss, and keto want different splits. A single ratio rarely fits all three.
CuocoMitra plans meals to your macro grams and tracks every serving against them, so the split you pick here actually happens on the plate.
What each macro does
Your calorie target sets how much; your split decides where those calories come from.
Protein (4 kcal/g)
Builds and preserves muscle and keeps you full. Most active people do well between 1.6 and 2.2 g per kg of bodyweight, which matters most in a calorie deficit.
Carbs (4 kcal/g)
Your main training fuel. Endurance and high-volume lifting run better on more carbs; low-carb and keto approaches pull them down and lean on fat instead.
Fat (9 kcal/g)
Drives hormones and absorbs vitamins, at more than double the calories per gram. Keeping enough fat is why very-low-fat splits are hard to sustain.
| Split | Protein | Carbs | Fat | Best for |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | Everyday split for general health |
| High protein | 40% | 30% | 30% | Fat loss and building muscle |
| Low carb | 35% | 20% | 45% | Fewer carbs, higher fat |
| High carb | 25% | 55% | 20% | Endurance and high training volume |
From a split to real plates.
Enter your stats
Height, weight, age, sex, activity, and goal set your daily calorie target.
Choose your split
Balanced, high-protein, low-carb, high-carb, or custom, or anchor protein to your bodyweight.
Get grams, not just percentages
See exact protein, carb, fat, and fiber grams for the day.
Eat to them
A free CuocoMitra account builds meal plans and tracks every gram against these targets.
Macros are the plan. Meals are the work.
CuocoMitra turns your protein, carb, and fat targets into a week of meals, then tracks every serving so you actually hit them. Free to start.
Paid plans are subscribed in the iOS & Android app.
Frequently asked
You have your numbers. Now eat them.
Get the app and turn your protein, carb, and fat targets into planned meals and tracked servings.