TempoLife › Calculators › Macro Calculator
Macro Calculator
Macros are the protein, carbohydrate and fat that make up your calories. Enter your details and goal to get daily gram targets for each.
Free · no signup · updated August 2026
Don’t just calculate it — track it
A number is a starting point. TempoLife takes your target and shows your real day against it — food logged by photo, barcode or search, plus weight, steps and fasting in one place. Free to start.
How to set your macros
Macronutrients supply your calories at different densities, so a calorie target converts cleanly into grams:
| Macro | Calories per gram |
|---|---|
| Protein | 4 |
| Carbohydrate | 4 |
| Fat | 9 |
This tool takes your maintenance calories from the Mifflin-St Jeor equation, adjusts them for your goal, then divides them by the split you choose. Protein is the macro that matters most for holding onto muscle while you lose fat — a widely supported target is about 1.6–2.2 g of protein per kilogram of body weight, which the result shows so you can sanity-check the split. Carbs and fat are then largely a matter of preference and what keeps you full.
Frequently asked questions
What are macros?
Macronutrients — protein, carbohydrate and fat — are the three nutrients that supply calories: protein and carbs have 4 calories per gram, fat has 9. Hitting a calorie goal while getting enough protein is what most plans come down to.
What is a good macro split?
A balanced 30/40/30 (protein/carbs/fat) suits most people. Higher protein (like 40/30/30) helps retain muscle in a deficit; lower-carb splits suit some appetites. Protein of about 1.6–2.2 g per kg of body weight is a well-supported target.
How do I turn macros into grams?
Multiply your calories by each macro’s percentage, then divide protein and carb calories by 4 and fat calories by 9. This calculator does it from your calorie goal automatically and also shows protein per kilogram.
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Estimates for general information only, not medical advice. BMR/TDEE use the Mifflin-St Jeor equation; individual needs vary.
