Macro Calculator: The Complete Guide
Turn a calorie target into daily macronutrient grams. Enter your calorie goal and pick a diet split — balanced, low-carb, high-carb, or keto — to see your carbs, protein, and fat for the day.
Who the Macro Calculator is for
People tracking macros who want to convert a calorie goal into gram targets for each macronutrient.
How to use the Macro Calculator
- Type your values into the fields above — pick your currency or units where the calculator offers them.
- Results update automatically as you type; there's no submit button and nothing is sent to a server.
- Adjust any input to compare scenarios, then copy the result with a single click.
How it works
Each macro's calories = total calories × its percentage. Convert to grams by dividing carbs and protein by 4 kcal/g and fat by 9 kcal/g.
Features
- Carbs, protein & fat in grams
- Preset diet splits
- Based on your calories
- Instant result
What are macros?
Macronutrients — carbohydrates, protein, and fat — are the three sources of dietary energy. Carbs and protein provide about 4 calories per gram, fat about 9. A 'macro split' sets what share of your calories comes from each. Different splits suit different goals, from balanced eating to low-carb or ketogenic diets.