Macro Calculator

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Split a daily calorie target into protein, carbs and fat. Pick a balanced, low-carb or high-protein preset, or set your own ratios. Free and instant.

kcal
%
%
%
Your daily split
Carbs Protein Fat
Protein – g –
Carbs – g –
Fat – g –
From calories –
Grams are derived using 4 kcal per gram for protein and carbs and 9 kcal per gram for fat. Custom percentages are normalised to 100%. A general guide, not medical advice.

About Macro Calculator

The Macro Calculator splits a daily calorie target into grams of carbohydrates, protein and fat. Choose a preset — balanced, low-carb or high-protein — or set your own percentage split, and it converts each share of your calories into grams instantly.

The conversion uses the standard energy densities: 4 kcal per gram for protein and carbohydrates, and 9 kcal per gram for fat. On a 2,000 kcal balanced split, 30% protein is 600 kcal ÷ 4 = 150 g, while 30% fat is 600 kcal ÷ 9 ≈ 67 g. Custom percentages are normalized to total 100%.

Macro tracking adds structure beyond a calorie number — enough protein to keep muscle, fats for hormones, carbs for training fuel. Pair it with a TDEE calculator to find the calorie target first. Free and instant in your browser.

How to use Macro Calculator

  1. Enter your daily calorie target in kcal (use a TDEE calculator if you don’t know it).
  2. Pick a macro goal: balanced, low-carb, high-protein — or Custom.
  3. For Custom, set your own carbs / protein / fat percentages; the tool checks they total 100%.
  4. Read your daily grams of carbs, protein and fat, with the calories each contributes.

Frequently asked questions

Each macro’s percentage share of your calories is divided by its energy density: 4 kcal/g for protein and carbs, 9 kcal/g for fat. That is why fat grams look small — each gram carries over twice the energy.

A balanced starting point is roughly 40% carbs, 30% protein and 30% fat. Low-carb shifts calories toward fat, while high-protein splits suit muscle building or dieting. The best ratio is the one you sustain.

General guidance for active adults is about 1.6–2.2 g per kilogram of body weight daily. Check that your chosen split delivers that many grams; if not, raise the protein percentage.

The calculator warns you and normalizes the values proportionally to 100%, so the gram figures always account for exactly your calorie target — no calories are silently dropped or invented.

They are general estimates, not medical or dietary advice. Needs differ with health conditions, training and goals — consult a registered dietitian or physician before making major changes to your diet.
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