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Free macro calculator

Protein, carbs, and fat,
in grams you can hit.

✓ Balanced, high-protein, low-carb & keto splits✓ Or set protein per kg✓ No signup needed
Macro calculator
Sex
Activity level
Goal
Your daily target is 2,633 kilocalories: 197 grams protein, 263 grams carbs, 88 grams fat.
Macro split
Fine-tune100%
Protein30%
Carbs40%
Fat30%
Daily target2,633 kcal
Protein 30%
197g
Carbs 40%
263g
Fat 30%
88g
Fiber
37g

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.

Hit 197g protein every day → Start free

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.

or start free on the web →
4 / 4 / 9
Kcal per gram: protein / carbs / fat
1.6–2.2 g/kg
Common daily protein range
4 presets
Balanced, high-protein, low-carb, high-carb
100% local
Your inputs never leave your browser

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.

✕ Common

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.

✕ Common

Not enough protein

Generic targets often lowball protein. Too little, and a calorie deficit eats into muscle instead of fat.

✕ Common

One split for every goal

Endurance training, fat loss, and keto want different splits. A single ratio rarely fits all three.

✓ CuocoMitra

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.

The preset splits this calculator offers (protein / carbs / fat as a share of calories).
SplitProteinCarbsFatBest for
Balanced30%40%30%Everyday split for general health
High protein40%30%30%Fat loss and building muscle
Low carb35%20%45%Fewer carbs, higher fat
High carb25%55%20%Endurance and high training volume

From a split to real plates.

1

Enter your stats

Height, weight, age, sex, activity, and goal set your daily calorie target.

2

Choose your split

Balanced, high-protein, low-carb, high-carb, or custom, or anchor protein to your bodyweight.

3

Get grams, not just percentages

See exact protein, carb, fat, and fiber grams for the day.

4

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.

Build meals to your macrosCompare Plus & Pro

Paid plans are subscribed in the iOS & Android app.

FAQ

Frequently asked

Macros, or macronutrients, are the three nutrients that provide calories: protein and carbohydrates at 4 kcal per gram, and fat at 9 kcal per gram. Your calorie target sets the total; your macro split decides how those calories are divided between the three.
There is no single best split, but a higher-protein split (around 40/30/30 or the high-protein preset here) helps preserve muscle while you are in a calorie deficit and keeps you fuller. The most important factor is still hitting your calorie target; the split fine-tunes how you feel and perform while you do.
For most active adults, roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight per day is a well-supported range, with the higher end useful during fat loss or heavy training. Switch this calculator to "By protein target" to set grams per kg directly and let carbs and fat fill the rest.
Low-carb splits push carbohydrates down and fat up; a strict ketogenic split typically keeps carbs very low (often under 10% of calories) with high fat. The "Low carb" preset here uses 35% protein, 20% carbs, and 45% fat as a sustainable starting point. You can drag the carb slider lower for a stricter keto approach.
IIFYM ("if it fits your macros") is the idea that any food can fit as long as it fits your daily protein, carb, and fat targets. This calculator gives you those targets in grams; CuocoMitra then helps you fill them with real meals and tracks what you eat against them.

More free calculators

TDEE calculatorMaintenance calories and BMR from the Mifflin-St Jeor equation.Calorie deficit calculatorHow much to eat to lose weight, and how long it will take.

You have your numbers. Now eat them.

Get the app and turn your protein, carb, and fat targets into planned meals and tracked servings.

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