Macro Calculator

Enter your daily calorie target and choose a macro split to get personalized protein, carbohydrate, and fat targets in grams per day.

100%split
Carbs40%
200g800 cal (4 cal/g)
Protein30%
150g600 cal (4 cal/g)
Fat30%
67g600 cal (9 cal/g)

This calculator provides estimates based on population-level formulas and is not a substitute for advice from a qualified health professional.

How it works

The calculator converts your calorie target into grams of each macronutrient using standard energy densities: protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. You choose a percentage split — such as 40/30/30 or 30/40/30 — and the tool does the rest.

Several preset splits are available for common dietary approaches, including balanced, high-protein, low-carb, and ketogenic ratios. You can also enter a fully custom split if your nutrition plan calls for specific percentages.

Use the results as a daily guideline for meal planning and food tracking. Adjusting your calorie target or split updates the gram targets instantly, making it easy to experiment with different approaches before committing to one.