Macro Calculator
Get your exact daily protein, carbohydrate, and fat targets — calculated for your specific goal in seconds.
Don't know your calories? Use our TDEE calculator first.
Why tracking macros beats counting calories alone
Two diets with identical calories can produce very different results depending on their macro split. High protein preserves lean muscle while in a calorie deficit — critical for keeping your metabolism strong. Adequate carbohydrates fuel exercise performance. Dietary fat supports hormone production and keeps you full. Getting all three right is what separates average results from great ones.
How macros are calculated
Each gram of protein contains 4 calories. Each gram of carbohydrate contains 4 calories. Each gram of fat contains 9 calories. This calculator allocates your total calories across the three macros using evidence-based ratios matched to your goal — then converts them to exact gram targets.
How much protein do you actually need?
Research consistently supports 1.6–2.2g of protein per kg of bodyweight for people who exercise regularly. Higher protein intake (up to 40% of calories) is particularly important when cutting, since it protects muscle and reduces hunger. If the numbers feel high at first, increase gradually over 2–3 weeks.
Hitting your macros in real life
Knowing your targets is half the battle. The other half is tracking accurately enough to stay close. iCalorie analyses any meal from a photo and breaks it down by protein, carbs, and fat instantly — so you always know where you stand without any manual entry.
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Track your macros without the spreadsheet
iCalorie reads protein, carbs, and fat directly from a photo of your meal. No manual entry. No food database. Just point and shoot.
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