Free tool
Macro Calculator
Turn a daily calorie target into protein, carb and fat goals in grams, with protein set from your bodyweight, the rest tuned to your goal.
Per day: – calories · protein – g/kg. Protein and carbs are 4 cal/g, fat is 9.
Hitting macros beats calculating them
Coachero logs every meal (photo, barcode or voice) and rolls protein, carbs and fat up against targets like these in real time, so you can see the gap before dinner instead of after the week.
Track your macros in CoacheroWhat are macros?
Macros (macronutrients) are the three nutrients that carry calories: protein and carbohydrate at 4 calories per gram, and fat at 9. Your calorie target sets how much you eat; your macros decide what those calories are made of, and that's what shapes body composition, training performance and recovery, not just the scale.
How this calculator sets them
It works in the order that actually matters:
1. Protein first, from your bodyweight: about 2.0 g/kg on a cut (protein protects muscle when calories are low) and 1.8 g/kg otherwise, inside the well-supported 1.6–2.2 g/kg range.
2. Fat next, at about 25% of calories, enough for hormones and satiety.
3. Carbs fill the rest, the fuel for hard training.
The split is a sound default, not a rule. Carbs and fat trade freely to taste as long as protein and total calories hold.
How to use your targets
Protein is the target to hit most days; it's the one with the strongest effect on muscle and fullness. Carbs and fat are a budget to spend how you like. The hard part isn't the math, it's the tracking: knowing, mid-afternoon, that you're 40 g of protein short with two meals left. That live running total is what Coachero is for.
Macro questions
How much protein should I eat?
Roughly 1.6–2.2 g per kg of bodyweight per day for training and body composition. Higher end on a cut, since protein spares muscle when you're eating at a deficit.
Do carbs and fat matter, or just protein and calories?
Calories set weight change and protein sets muscle, but carbs fuel hard sessions and fat supports hormones and satiety. Get protein and calories right first, then split the rest to how you train and eat.
Should macros change on rest vs training days?
They can: some people cycle carbs higher on training days and lower on rest days at the same weekly average. It's optional; a consistent daily target works fine for most.
Estimates for general fitness use, not medical or dietary advice.