Macro Calculator
Split your daily calories into protein, carbohydrates and fat — enter your calorie target and pick a split that matches your goal, and get each macro in grams instantly. Simple planning for training, dieting or maintenance.
How to use
- Enter your daily calorie target.
- Choose the split closest to your goal.
- Your daily grams for each macro appear instantly.
Note
Grams use 4 kcal per gram for protein and carbohydrate and 9 kcal per gram for fat. Percentage splits are starting points — total calories and protein adequacy matter more than hitting an exact split. Estimate only — not medical advice.
Frequently Asked Questions (FAQ)
What does the macro calculator do?
It converts your daily calorie target into protein, carbohydrate and fat grams using the split closest to your goal.
Which splits are available?
Balanced, high protein, low carb, endurance and moderate, each with its own protein, carbs and fat percentages.
How are the grams calculated?
Protein and carbohydrate use 4 kcal per gram and fat uses 9 kcal per gram.
Is this medical advice?
No. It is an estimate only, not medical advice.