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.