The Macro Calculator turns a daily calorie target into grams of protein, carbohydrate, and fat. Enter your calorie goal and pick a macro split — balanced, low-carb, high-protein, or keto — and it shows exactly how many grams of each macronutrient to aim for, along with a breakdown of your calories.
Tracking macros (rather than just calories) helps with goals like building muscle, losing fat, or following a specific diet. This tool runs entirely in your browser and stores nothing you enter.
How to use the macro calculator
- Set your daily calorie target — if you’re unsure, work it out with the Calorie Calculator first.
- Choose a macro split that matches your goal or diet.
- Read your daily grams of protein, carbs, and fat.
- Use the calorie-split chart to see how your macros divide up your total calories.
How macros are calculated
Each macronutrient provides a known number of calories: protein and carbohydrate give about 4 kcal per gram, and fat about 9 kcal per gram. The calculator takes the chosen percentage of your calories for each macro and divides by these values to get grams.
For example, on a balanced 2,000 kcal plan with 30% protein, that’s 600 kcal from protein, which is about 150 g. Adjust the split to shift more calories toward protein, carbs, or fat depending on your goal.
Choosing a macro split
- Balanced (30/40/30) suits general health and steady energy.
- High-protein splits support muscle building and staying full while cutting.
- Low-carb reduces carbohydrate for those who prefer it.
- Keto pushes fat very high and carbs very low; consider medical advice before starting.
Frequently Asked Questions
What are macros?
Macros, or macronutrients, are the three nutrients that provide energy: protein, carbohydrate, and fat. Balancing them for your goal can matter as much as the total calories you eat.
How do I know my calorie target?
Estimate your daily calorie needs with a calorie or TDEE calculator, then adjust for your goal — a deficit to lose weight or a surplus to gain — and enter that number here.
How much protein should I eat?
It varies with your goal and body weight, but higher-protein splits (around 40% of calories) are popular for building muscle and staying full. This calculator lets you compare splits easily.
Is a macro plan right for everyone?
Macro targets are a general guide. For medical conditions, or diets like keto, speak to a doctor or dietitian for advice tailored to you.