Macro Calculator
Turn a daily calorie target into carb, protein, and fat grams with balanced, low-carb, high-protein, keto, or fully custom splits.
Calculated in your browser. Nothing is uploaded.
Goal
Meals per day
Grams are daily targets to average across the day. Carbs and protein are counted at 4 calories per gram and fat at 9.
How to calculate your macros
Enter your calories
Type your daily calorie target and the macro breakdown updates instantly, with no button to press.
Pick a goal split
Choose balanced, low-carb, high-protein, or keto, or switch to custom and set your own carb, protein, and fat percentages.
Read your grams
See grams and calories for each macro, then click Copy targets to save the numbers.
Why use this tool
Presets and custom ratios
Start from balanced, low-carb, high-protein, or keto, or drag the sliders to build your own split. Carbs, protein, and fat always add up to 100 percent.
Grams and calories per macro
Each macro shows the grams to eat and the calories it contributes, calculated at 4 calories per gram for carbs and protein and 9 for fat.
Proportion bar
A single bar shows how your calories divide across carbs, protein, and fat at a glance, so you can sanity-check a split before committing to it.
Per-meal targets
Split your daily grams across three to six meals to see roughly how much of each macro belongs on every plate.
Runs entirely in your browser
Everything is calculated on your device. Nothing is uploaded, stored, or logged.
About this tool
A macro calculator turns a daily calorie target into the grams of carbohydrate, protein, and fat you should aim for. Enter your calories, pick a goal split or set your own, and the tool works out each macro at 4 calories per gram for carbs and protein and 9 calories per gram for fat. The proportion bar and stat cards update as you type, with no button to press.
The presets cover common approaches: a balanced 40/30/30, a low-carb split that trades carbohydrate for fat and protein, a high-protein split for people who train, and a keto split that keeps carbs very low. Choose custom to drag carbs, protein, and fat to any ratio, and the three always rebalance so they add up to 100 percent. Pair it with the TDEE calculator to find the calorie target in the first place, or the BMR calculator for your resting burn.
Macros are a planning tool, not a prescription. The grams shown are targets to average across a day or a week rather than hit exactly at every meal, and the right split depends on your goals, training, and how your body responds. Because the numbers you enter are personal, they never leave your device: everything is calculated in the page and nothing is uploaded, stored, or logged.
Frequently asked questions
- How do you convert calories to macro grams?
- Each gram of carbohydrate and protein provides 4 calories and each gram of fat provides 9. The tool multiplies your calorie target by each macro percentage, then divides by that macro calories per gram to get the grams.
- What macro split should I use?
- A balanced 40 percent carbs, 30 percent protein, 30 percent fat suits most people. Lower the carbs for keto or low-carb goals, and raise protein if you train hard or want to preserve muscle in a deficit, then adjust based on results.
- Do the percentages have to add up to 100?
- Yes, and the custom sliders keep them there for you. When you move one macro the other two rebalance, so carbs, protein, and fat always total 100 percent of your calories.
- How many grams of protein should I eat?
- It depends on your calories and goals, but a common range is 25 to 40 percent of calories from protein. Enter your target and choose a high-protein split to see the grams that range works out to.
- Is my data uploaded anywhere?
- No. Everything runs in your browser; nothing is sent to a server. The calorie target and split you enter are never uploaded, stored, or logged.
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