Macros calculator
Turn your calorie target into daily protein, carbs, and fat.
Your details
Protein is set per kilo of bodyweight, fat as a share of calories; carbs fill the rest.
Daily macros — 2,633 kcal
Protein
135
grams · 21%
Carbs
326
grams · 49%
Fat
88
grams · 30%
BMR (resting)
1,699 kcal
Maintenance (TDEE)
2,633 kcal
These are estimates. Track what you actually eat — Caltrac reads your calories and macros straight from a photo.
Turning calories into macros
Macronutrients — protein, carbohydrate, and fat — are where your calories come from. This calculator takes your calorie target and splits it into daily grams: protein set per kilogram of bodyweight, fat as a share of total calories, and carbohydrate filling the remainder.
Higher protein supports muscle retention when losing weight and muscle growth when gaining, which is why protein is anchored to bodyweight rather than a flat percentage. Adjust the protein and fat sliders to match your preferences; the carbs update automatically.
These calculators provide general estimates for healthy adults and aren’t medical advice. They aren’t intended for children, during pregnancy, or for clinical use — speak to a healthcare professional for personalised guidance.
Frequently asked questions
How much protein do I need?
For active people and anyone losing weight, roughly 1.6–2.2 g of protein per kilogram of bodyweight per day supports muscle. The calculator defaults to 1.8 g/kg, which you can adjust.
What's the best macro split?
There's no single best split — total calories and adequate protein matter most. A common balanced starting point is around 30% protein, 40% carbs, and 30% fat, then tune to your energy, training, and preferences.
Do macros matter more than calories?
Calories drive weight change; macros shape body composition and how you feel. Hit your calorie target first, prioritise protein, then distribute carbs and fat to suit your lifestyle.