Macro Calculator
Split your daily calories into protein, carbs and fat grams with preset ratios.
- Protein
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- Carbs
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- Fat
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What are macros?
Macronutrients — protein, carbohydrate and fat — are the three nutrients that
supply energy. Protein and carbs each provide about 4 kcal per gram and fat about
9 kcal per gram. This tool splits your daily calorie target into grams of each.
Choosing a split
Pick a preset that fits your goal: balanced (40% carbs / 30% protein / 30% fat), low-carb (20 / 40 / 40) or high-protein (30 / 40 / 30). The grams are worked out from your calorie total and each nutrient's energy value.
Note: These are general estimates and not medical or dietary advice. A qualified professional can tailor macros to your health and training.
How to use the Macro Calculator
- Enter your daily calories. Use your maintenance or goal calories from the calorie calculator.
- Pick a macro split. Choose balanced, low-carb or high-protein.
- Read your grams. See target grams of protein, carbs and fat per day.
- Track your meals. Use the grams as daily targets when planning food.
Frequently asked questions
How are grams calculated?
Calories for each macro are the split percentage of your total, divided by that nutrient's energy: 4 kcal/g for protein and carbs, 9 kcal/g for fat.
Which split should I choose?
Balanced suits general goals, low-carb can suit some fat-loss plans, and high-protein supports muscle retention. Personal preference and advice matter.
Do the percentages add to 100?
Yes. Every preset splits carbs, protein and fat so the three percentages total 100% of your calories.
Is my data stored?
No. The calculation runs entirely in your browser and nothing is sent to a server.