Macro Calculator
Split your daily calories into protein, carbs and fat in grams.
Splits your daily calorie target into grams of protein, carbs and fat (4, 4 and 9 calories per gram). Pick the split that matches your goal. A general estimate — not a diet or medical plan. Runs in your browser.
Results are general estimates for information only, not medical advice — consult a qualified professional for health decisions. See how we build our calculators.
Turn a daily calorie target into grams of protein, carbohydrate and fat. Choose a split that suits your goal — balanced, high-protein, low-carb, keto or endurance — and the calculator converts the percentages into grams (protein and carbs are 4 calories per gram, fat is 9). A general guide, not a prescribed diet.
How to use the Macro Calculator
- Enter your daily calorie target (use the BMR/TDEE calculator if unsure).
- Pick a macro split for your goal.
- Read the grams of protein, carbs and fat.
Frequently asked questions
What are macros?
Macronutrients — protein, carbohydrate and fat — the three nutrients that provide calories. 'Counting macros' means hitting daily gram targets for each rather than just total calories.
What's a good macro split?
It depends on your goal and preference. A balanced 30/40/30 (protein/carb/fat) suits most people; higher protein helps when building or preserving muscle. There's no single right answer.