Macro Calculator
Turn a daily calorie target into grams of protein, carbs and fat, based on the diet style you choose.
Show solution steps
What is the Macro Calculator?
Macros (macronutrients) are protein, carbohydrates and fat — the three nutrients that provide calories. Hitting the right ratio supports your goal, whether that's muscle gain, fat loss or maintenance.
How to Calculate
Split your calories by the chosen percentages, then divide by calories per gram: protein and carbs give 4 kcal/g, fat gives 9 kcal/g.
Formula
Protein g = calories × protein% ÷ 4
How to Use
- Enter your details in the fields above.
- The result updates instantly as you type.
- Use Copy, Print or Download PDF to save your result.
Frequently Asked Questions
Which split should I pick?
Balanced suits most people; higher protein helps preserve muscle during fat loss; keto is very low carb. Consider your preferences and any medical advice.
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