About macronutrients
A macro calculator splits your daily calories into grams of protein, carbohydrate and fat. Enter your calorie target and choose a split — balanced, higher-carb, high-protein, low-carb or keto — and it gives you the grams of each macronutrient to aim for. It runs entirely in your browser.
How Macros works
How to use it
- Enter your daily calorie target (from the TDEE calculator, for example).
- Choose a macro split, or set a custom percentage.
- Read your protein, carb and fat targets in grams.
Calories per gram
Protein and carbohydrate provide 4 calories per gram; fat provides 9. The tool converts each percentage of your calories into grams using these values.
Choosing a split
Higher protein helps preserve muscle in a diet; keto is very low carb and high fat. Pick a split that fits your goals and that you can stick to.
Common uses
- Turn calories into protein, carb and fat grams
- Plan a cutting or bulking diet
- Set up IIFYM / flexible-dieting macros
- Build a keto or low-carb plan
- Hit a daily protein target
- Pair with the TDEE calculator
- Plan meals around macros
- Compare different diet splits
Frequently asked questions
How do I calculate my macros?
Enter your calories and a split; the tool converts each percentage into grams using 4 cal/g for protein and carbs and 9 for fat.
How many calories are in each macro?
Protein and carbs have 4 calories per gram; fat has 9.
What split should I use?
It depends on your goal — higher protein for fat loss, keto for very low carb. A balanced 40/30/30 suits most people.
How do I get my calorie target?
Use the TDEE calculator, then adjust up or down for your goal.
Can I set custom percentages?
Yes — choose the custom option and enter your own C/P/F split.
Is my data uploaded?
No — it calculates in your browser.
Do the percentages need to total 100?
The tool normalises them, but 100 is clearest.
Is it free?
Yes — completely free with no sign-up.