---
title: "Macro Calculator — Protein, Carbs & Fat (USDA, UK Eatwell, Australian Guidelines)"
description: "Calculate your daily macronutrient targets (protein, carbohydrates, fat) from your TDEE and goal. Compares USDA MyPlate, UK Eatwell Guide, and Australian Dietary Guidelines."
url: "https://worldcalculators.org/calculators/macro/"
canonical: "https://worldcalculators.org/calculators/macro/"
---

# Macro Calculator

Calculate your daily macronutrient targets (protein, carbohydrates, fat) from your TDEE and goal. Compares USDA MyPlate, UK Eatwell Guide, and Australian Dietary Guidelines.

## Quick answer

Balanced diet macro split: ~25% protein / 45% carbs / 30% fat. USDA MyPlate and UK Eatwell Guide both emphasize ~50% carbohydrates from whole grains, fruits, and vegetables. For muscle gain: increase protein to 35–40%. For ketogenic: 25% protein / 5% carbs / 70% fat. Japanese dietary guidelines emphasize rice and noodles — higher carb proportion than Western guidelines. All calories = protein×4 + carbs×4 + fat×9.

## Sources & Methodology

Macronutrient targets split total calories into protein, carbohydrate and fat using the Acceptable Macronutrient Distribution Ranges (AMDR) from the U.S. National Academies.

Source: https://worldcalculators.org/calculators/macro/
Markdown mirror of the HTML page. Prefer this URL for RAG; the interactive calculator still lives on the HTML page.