Macro Calculator

You give it your daily calories and pick a goal and a split, and it turns that into grams of protein, carbs, and fat. It uses the standard energy values, 4 calories per gram of protein and carbs and 9 per gram of fat, so the three macros always add back up to your calorie target. Change the goal and it nudges the calories up or down first, then redoes the grams, so what you see is always in step.

Macros, short for macronutrients, are the three things that make up the calories in food: protein, carbohydrates, and fat. Protein builds and repairs muscle, carbs are your main fuel, and fat supports hormones and helps you absorb some vitamins. A macro split is just how you divide your daily calories among the three, and there's no single right answer, since it depends on your goal and how you like to eat.

A balanced 40/30/30 split of carbs, protein, and fat suits most people, and it's a solid starting point. If you're building muscle or losing fat, a higher-protein split helps you hold onto muscle. Low-carb and keto splits shift calories toward fat and are a personal choice. The presets here load each one in a tap, and you can switch to custom to set your own percentages.

A common range is about 0.7 to 1 gram of protein per pound of body weight when you're active or trying to keep muscle while losing fat. This calculator works from your calorie target and split rather than body weight, so if you want to hit a protein number directly, raise the protein percentage until the grams match your goal. The grams update live as you slide the split.

If you don't know your daily calories yet, the TDEE calculator estimates your total daily burn, and the calorie calculator sets a target for losing or gaining. Pop that number in here, choose a goal, and you'll have your macros. The goal selector also adjusts calories for you, so you can start from a maintenance number and let the cut or bulk option do the math.

Yes, it's free, runs on any device, and uses the same energy values nutrition labels use, so the grams are sound for everyday planning. That said, these are estimates, not medical advice, and real needs vary with your body, training, and health. Use the numbers as a starting point, track how you feel and progress, and adjust, or check with a dietitian for tailored guidance.

A gram of protein holds 4 calories, a gram of carbohydrate also holds 4 calories, and a gram of fat holds 9 calories, so fat is the most calorie-dense of the three. Alcohol, though it isn't a macronutrient you'd plan for, carries 7 calories a gram. These are the standard energy values, and they're why a keto plan can look low in grams yet still hit its calorie target: most of those calories come from fat, which packs more than twice the energy per gram.

Multiply the grams by 4 for carbs or protein, and by 9 for fat. So 40 grams of carbs is 40 x 4, or 160 calories, and 30 grams of fat is 30 x 9, or 270 calories. To go the other way, from calories back to grams, divide instead: 600 protein calories divided by 4 gives 150 grams. The calculator does both directions for you and shows the calories beside each macro, so you can check any single number without reaching for a pen.