Macro Calculator
Calculate your daily protein, carbs, and fat targets
Maintain
30/35/35 split
Cutting
High protein, low carb
Bulking
High carb for energy
Keto
Very low carb
2000
Daily Calories
150g
Protein
30%
175g
Carbohydrates
35%
78g
Fat
35%
How It Works
- Enter your daily calorie target.
- Input your body weight in kilograms.
- Select your goal: Maintain, Cutting, Bulking, or Keto.
- Click Calculate Macros to see your protein, carbs, and fat breakdown.
- Adjust the ratios manually if needed for your specific diet plan.
Frequently Asked Questions
What are macros and why do they matter?
Macros (macronutrients) are protein, carbohydrates, and fat - the three nutrients that provide calories. Balancing macros helps optimize body composition, energy levels, and athletic performance beyond just counting calories.
How much protein should I eat?
General recommendations: 0.8g per kg for sedentary adults, 1.2-1.6g per kg for active individuals, 1.6-2.2g per kg for athletes and those building muscle. Our calculator adjusts based on your selected goal.
Is this calculator free to use?
Yes, ApexSofteck Tools's Macro Calculator is completely free. Use it unlimited times to optimize your nutrition without any registration.
Which goal should I choose?
Choose 'Maintain' to keep current weight. 'Cutting' reduces body fat with higher protein. 'Bulking' builds muscle with more carbs. 'Keto' minimizes carbs for ketosis. Pick based on your current fitness objective.
Can I customize the macro ratios?
Our preset ratios work for most people, but you can adjust calories up or down to fine-tune. For fully custom macros, use our Calorie Calculator first to find your TDEE, then manually distribute macros as preferred.