Macro calculator for protein, carbs, and fat
Turn a daily calorie target into protein, carbohydrate, and fat grams based on your goal. Pair it with our TDEE calculator if you still need calorie needs.
Protein
120 g
Carbs
318 g
Fat
83 g
How to set macros
- 01
Start from calories
Use a known calorie target or estimate from body stats.
- 02
Prioritize protein
Protein is set from body weight and goal using evidence-based ranges.
- 03
Fill carbs and fat
Remaining calories split into carbs and fat for your goal.
FAQ
- How is protein chosen?
- We use ISSN-style ranges around 1.6–2.2 g/kg depending on your goal.
- Is this the same as TDEE?
- No. TDEE estimates calories; this calculator splits calories into macros.
- Can I track these macros in Vytal?
- Yes. Log food and review daily calories and macros in the nutrition tracker.
- Do macros replace food quality?
- No. Targets are a framework — whole foods and consistency still matter.
Related tools
Estimates only — not medical advice. Talk to a qualified professional before changing your training or nutrition.