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Macro Calculator
Enter your daily calorie target and choose a diet type — the calculator will show how many grams of protein, fat, and carbs to eat. If you don't know your target yet, calculate it first with our calorie calculator.
How it is calculated
1 g of protein and 1 g of carbs provide 4 kcal, and 1 g of fat provides 9 kcal. Total calories are divided according to the selected ratio and converted into grams. The balanced option falls within standard guidelines for adults: 10–35% protein, 20–35% fat, and 45–65% carbs of total calories (US Institute of Medicine). The 'lower carb' option falls outside these ranges and is best discussed with a doctor.
Frequently Asked Questions
What macro ratio is best for weight loss?
A calorie deficit is the most important factor for weight loss. Higher protein (25–30% of calories) helps you stay full longer and preserve muscle mass, which is why it is the most popular choice.
Do I need to hit the exact grams?
No: being off by 5–10 g per day won't change anything. Your weekly average matters much more.
How do I know how many macros I ate?
Track your food in a food diary. With YaYo, you can simply snap a photo of your plate — protein, fat, and carbs are calculated automatically.
This is not medical advice.
YaYo will track this target every day
Snap a photo of your food — YaYo will automatically calculate calories and macros, showing how much you have left for today.