Supporting calculator

Macro Calculator

Macros turn your calorie target into protein, carbs, and fat. Calculate your split below in grams per day, with balanced, higher-protein, and lower-carb options.

Calculate My MacrosTrack Macros in Coach Ivy

Calculate your macros

Estimates your calorie target for the goal you pick, then splits it into protein, carbs, and fat in grams. For adults.

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Weight

Protein and carbs provide about 4 kcal per gram; fat provides about 9. Splits are common starting points, not rules.

Inputs stay in your browser and are not saved.

How to calculate macros from calories

The calculator above does this in one step, but the logic is worth knowing. Start with daily calories, then set protein, choose a reasonable fat range, and let carbohydrates fill the rest based on preference and activity.

  • Protein: often about 1.2 to 1.8 g per kg body weight for general fitness goals.
  • Fat: commonly about 20% to 35% of calories.
  • Carbs: remaining calories after protein and fat.

Macro calories per gram

Protein has about 4 kcal per gram, carbs have about 4 kcal per gram, and fat has about 9 kcal per gram. Alcohol has about 7 kcal per gram, though it is not usually treated as a macro target.

Why tracking macros helps

Macros make calories more useful. Coach Ivy estimates calories and macros from meal photos, helps you track protein and water, and keeps the daily habit softer than a spreadsheet.

Frequently asked questions

How do I calculate my macros?

Set your daily calorie target first, then divide it across protein, carbs, and fat by percentage. Protein and carbs give about 4 kcal per gram and fat about 9, which converts each percentage into grams.

What is a good macro split?

A balanced 30 percent protein, 40 percent carbs, 30 percent fat split works for most general goals. Higher protein suits fat loss and strength training; lower carb suits people who simply prefer it. None is inherently superior.

How much protein should I eat per day?

About 1.2 to 1.8 g per kg of body weight covers most general fitness goals, rising to roughly 1.6 to 2.2 g per kg when building muscle or dieting in a deficit.

Do macros matter more than calories?

Calories determine whether you gain or lose weight. Macros determine how comfortable that process feels and how much of the change is muscle versus fat, so they matter for quality rather than direction.