Free macro calculator. Convert a daily calorie target into grams of protein, carbs and fat using a preset split (balanced, low-carb, high-protein, keto, endurance, cutting) or a custom ratio. Pure compute, runs in your browser.
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Enter your daily calorie target above and press Calculate.
How macro calculator works
This macro calculator turns a daily calorie target into grams of protein, carbohydrates and fat. Enter your daily calories (for example from a TDEE or calorie-target calculator), pick a macro split, and optionally choose how many meals you eat per day to see per-meal amounts. Everything runs in your browser with no data sent anywhere.
A macro split is the percentage of your calories that comes from each macronutrient: protein, carbs and fat. Since protein and carbs each supply about 4 calories per gram and fat about 9 calories per gram, the grams for each are calculated as (daily calories x percentage) divided by the calories-per-gram. For example, on a 2000 kcal balanced split (30% protein / 40% carbs / 30% fat) you get 150 g protein, 200 g carbs and about 66.7 g fat.
The presets cover common goals: Balanced (30/40/30) for general eating, High-protein (40/30/30) and Cutting (40/35/25) for muscle retention in a deficit, Low-carb (35/35/30) and Keto (25/5/70, very high fat) for low-carb eating, and Endurance (25/55/20) for high-carb training days. You can also enter a custom ratio whose percentages must sum to 100. These are general nutrition estimates for healthy adults and are not medical or dietary advice - athletes, pregnant or breastfeeding people, and anyone with a medical condition should consult a registered dietitian.
Frequently asked questions
How are macro grams calculated from calories?
Each macronutrient has an energy density: protein and carbs provide about 4 calories per gram, and fat about 9 calories per gram. For each macro, the tool takes your daily calories, multiplies by that macro's percentage of the split, then divides by its calories-per-gram to get grams. For example, 2000 kcal x 30% protein = 600 kcal from protein, divided by 4 = 150 g of protein.
Which macro split should I choose?
There is no single best split for everyone. Balanced (30/40/30) suits general eating. Higher-protein splits (40/30/30 or 40/35/25) help preserve muscle in a calorie deficit. Low-carb and Keto shift energy toward fat. Endurance (25/55/20) supports high training volume with more carbs. A reasonable starting protein intake is 1.6-2.2 g per kg of body weight for active people; adjust from there based on results.
Can I enter my own custom macro ratio?
Yes. Choose 'Custom' from the split dropdown and enter your protein, carbs and fat percentages. They must sum to 100 (within a small tolerance). The calculator will convert those percentages into grams using the same 4/4/9 calorie-per-gram factors.
Are macro targets the same as a meal plan?
No. This tool gives daily totals (and optional per-meal averages), not a meal-by-meal plan with specific foods. Hitting your macros consistently matters more than the exact split on any single day. For a personalised plan that accounts for food preferences, allergies, schedule and medical needs, consult a registered dietitian.
