Macro Calculator

What are macros?

Macronutrients — protein, carbohydrates, and fat — are the three nutrients that supply calories. Protein and carbs each provide about 4 calories per gram; fat provides 9. This calculator takes your daily calorie target and splits it into grams of each macro using the ratio you choose.

Picking a split

• Balanced (40/30/30) — a sensible default for most people.
• High protein (30C/40P/30F) — supports muscle retention when cutting.
• Low carb / keto — shifts energy toward fat; popular for appetite control.

FAQ

How much protein do I really need?

A common evidence-based target is 1.6–2.2 g of protein per kg of body weight for active people. If the ratio here gives you less than that, nudge the protein percentage up. Not medical advice.

How does it turn calories into grams?

It splits your calorie target by the percentages you choose, then converts each share to grams using 4 calories per gram for protein and carbs and 9 calories per gram for fat. So a 2,000-calorie 40/30/30 split gives roughly 200 g carbs, 150 g protein, and 67 g fat.

Which macro split should I pick?

A balanced 40/30/30 works well for most people, a higher-protein split helps preserve muscle while cutting, and a low-carb or keto split shifts energy toward fat and can help with appetite. The best one is whichever you can stick to while hitting your protein target.

Does my data stay private?

Yes. The calorie target and ratio you enter are processed entirely in your browser and are never sent to a server or stored anywhere.

Is the macro calculator free?

Yes, it's free with no sign-up and works on phones and desktops. The numbers are general guidance, not medical advice.