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Educational only: Haftaa offers wellness information, not medical advice. Read disclaimer.

Macro Calculator

Split your daily calories into protein, carbohydrates, and fats based on your goal and dietary preference.

About Macronutrients

Macronutrients — protein, carbohydrates, and fats — are the three components of food that supply calories. Each plays a distinct role:

  • PProtein (4 cal/g): builds tissue, supports immune function, most satiating macro.
  • CCarbohydrates (4 cal/g): preferred energy source for muscles and brain.
  • FFat (9 cal/g): supports hormones, cell membranes, vitamin absorption.

Find your daily calorie target first using our TDEE Calculator, then use this tool to split it into macros. Adjust based on results every 2 to 3 weeks.