Macro Calculator
Calories decide whether your weight moves; macros decide what you lose or gain. This calculator splits your daily target into protein, fat and carbohydrates.
Daily calories
2,220 kcal
Maintenance: 2,711 kcal
144 g
Protein · 26%
64 g
Fat · 26%
267 g
Carbs · 48%
Example for Male, 30, 175 cm, 80 kg. With JavaScript on, the result follows your input.
How the split is built
Protein comes first, set per kilogram of body weight — 1.8 g/kg when losing weight to protect muscle, 1.6 g/kg at maintenance and when gaining — but never more than 35% of calories. Fat takes 25% of calories and never less than 0.8 g/kg to support hormones; carbohydrates take whatever calories remain, fuelling training and recovery.
Protein and carbs supply 4 kcal per gram, fat 9 kcal per gram. These are the same rules Snapfork uses for your daily targets.
Hitting the numbers in practice
Aim to land within about 10 g of protein and fat each day; carbs will follow. Build every meal around a protein source first — see our high-protein foods guide — then add vegetables, then the carbohydrate.