Macro Target Calculator

Calculate your optimal daily Protein, Carbohydrate, and Fat gram intake based on your calorie goals.

Protein: 40% (880 kcal)

Carbs: 35% (770 kcal)

Fat: 25% (550 kcal)

Daily Protein: 220g
Daily Carbohydrates: 193g
Daily Fat: 61g

Target Intake Per Meal

55g Protein / Meal

48g Carbs / Meal

15g Fat / Meal

Browse High-Protein Recipes →

For Coaches & Bloggers: Embed this tool

Are you a personal trainer, coach, or fitness blogger? Embed this free, verified Macro Target Calculator widget directly into your client portal or blog article with automatic responsive styling.

<div style="max-width:420px;margin:20px auto;border:1px solid #e2e8f0;border-radius:12px;padding:20px;font-family:system-ui,-apple-system,sans-serif;background:#ffffff;box-shadow:0 4px 12px rgba(0,0,0,0.06);text-align:center;">
  <h4 style="margin:0 0 8px;font-size:1.1rem;color:#0f172a;">Macro Target Calculator</h4>
  <p style="font-size:0.88rem;color:#64748b;margin:0 0 16px;line-height:1.45;">Calculate custom daily protein, carbohydrate, and fat gram targets.</p>
  <a href="https://planworkouts.com/calculators/macro/" target="_blank" rel="noopener" style="display:inline-block;background:#ff3b2f;color:#ffffff;padding:10px 20px;border-radius:6px;text-decoration:none;font-size:0.9rem;font-weight:600;">Open Calculator &rarr;</a>
  <div style="margin-top:12px;font-size:11px;color:#94a3b8;">Free tool provided by <a href="https://planworkouts.com/" target="_blank" rel="noopener" style="color:#64748b;font-weight:600;text-decoration:none;">PlanWorkouts</a></div>
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