Macro Calculator
Split a daily calorie target into protein, carb, and fat grams.
About this tool
Splits a daily calorie target into grams of protein, carbohydrates, and fat, using either a preset ratio (balanced, fat loss, muscle gain, low carb) or your own custom percentages.
Everything is calculated locally in your browser — nothing you enter is sent anywhere.
Frequently asked questions
- How are grams calculated from percentages?
- Protein and carbs both provide about 4 calories per gram, and fat provides about 9 calories per gram — so grams = (calorie target × percentage) ÷ calories-per-gram for that macro.
- What if my percentages don't add up to 100%?
- A hint appears showing your current total — the calculation still runs using whatever percentages you've entered, but a mismatched total means the three gram amounts won't fully account for your calorie target.
- Is this personalized medical/nutrition advice?
- No — this is a general calculator based on common macro-split conventions, not a substitute for guidance from a registered dietitian or doctor, especially if you have specific health conditions.