# Macro Calculator by Maxios | Protein, Carbs & Fat Targets

Turn a calorie target into protein, carbohydrate, and fat targets for maintenance, fat loss, or muscle gain.

Canonical URL: https://getmaxios.com/tools/macro-calculator/
Markdown twin: https://getmaxios.com/tools/macro-calculator.md
Launch list: https://getmaxios.com/#launch-list

## What the macro calculator estimates

- The macro calculator estimates target calories, protein grams, carb grams, fat grams, maintenance calories, and per-meal macro estimates.
- Inputs include age, sex, height, weight, activity, goal, meals per day, macro split, and optional protein floor.
- Preset splits include balanced, higher protein, lower carb, and endurance-oriented targets.

## Formula used

- Target calories equal estimated maintenance calories plus the selected goal adjustment.
- Protein grams are calculated from calories times protein percentage divided by 4.
- Carb grams are calculated from calories times carb percentage divided by 4.
- Fat grams are calculated from calories times fat percentage divided by 9.
- A body-weight protein floor can raise protein above the percentage split when needed.

## Macro basics

- Protein supports muscle repair, lean mass, fullness, and recovery.
- Carbohydrates support training, daily movement, and higher-intensity activity.
- Fat supports hormones, vitamin absorption, and meal satisfaction.

## Track macros in context

Maxios keeps calories and macros visible together so individual meals can be reviewed before saving.

## FAQ

### How does this macro calculator work?

It estimates daily calories from BMR, activity, and goal, then divides those calories into protein, carbs, and fat using the selected macro split.

### Are macro targets exact?

No. Macro targets are estimates and should be adjusted using real food logs, body composition goals, training, and recovery.

### Which macro split should I use?

Balanced is a good default. Higher protein can fit fat loss or recomposition, lower carb is preference-based, and endurance shifts more calories toward carbs.