Macro Calculator
Split your daily calories into protein, carbs and fat grams for any diet.
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How it works
Macros are the split of your daily calories between protein, carbohydrate, and fat. Enter your calorie target and choose a diet preset — balanced (40C/30P/30F), low-carb, high-protein, or keto — and the tool converts each percentage into grams using the energy density of each nutrient: protein and carbs supply 4 calories per gram, fat 9. The result shows grams and calories for each macro. Pair it with a maintenance figure from the BMR/TDEE calculator. All math runs locally in your browser.
grams = (calories × percent) / kcalPerGram
// protein & carbs = 4 kcal/g, fat = 9 kcal/g
Common use cases
- Turning a daily calorie goal into protein, carb, and fat targets.
- Switching between balanced, low-carb, and keto macro splits.
- Planning meals to hit a protein target for muscle gain.
Frequently asked questions
How are grams calculated from calories?
Each macro percentage is multiplied by your calorie target to get its calories, then divided by its energy density: 4 kcal per gram for protein and carbohydrate, 9 kcal per gram for fat.
What calorie number should I use?
Use your daily energy needs. The BMR/TDEE calculator gives a maintenance figure; subtract for fat loss or add for muscle gain, then enter that here.
Which split is best?
It depends on your goals and preferences. Balanced suits most people; higher protein helps preserve muscle in a deficit; keto is very low carb. There is no single best split — pick one you can stick to.