Macro Calculator
Free macro calculator. Split your daily calories into protein, carbohydrate and fat grams using popular diet presets — balanced, low carb, high protein and keto — or your own custom ratios.
Your Targets
Daily Calories
2,000 kcal
Macronutrient Targets
How It Works
Enter your daily calories
Type in your target daily calorie intake — for example your maintenance, cutting or bulking calorie goal.
Pick a diet preset
Choose balanced, low carb, high protein or keto, or select Custom and enter your own carb, protein and fat percentages.
Read your macros
See exactly how many grams of protein, carbohydrate and fat to eat each day, along with the percentage of calories each provides.
Macronutrients — protein, carbohydrate and fat — are the three nutrients that supply energy in your diet. Tracking macros (often called "IIFYM", If It Fits Your Macros) goes a step beyond counting calories by also controlling the balance between these nutrients, which influences body composition, satiety and performance.
This macro calculator turns a daily calorie target into gram goals for each macronutrient using your chosen diet split. The results are general estimates for healthy adults and are not medical or dietetic advice — consult a qualified professional before making significant changes to your diet, especially if you have a health condition.
Frequently Asked Questions
How are macros calculated from calories?
Each macronutrient supplies a known amount of energy: carbohydrate and protein provide 4 calories per gram and fat provides 9 calories per gram. The calculator multiplies your daily calories by each macro percentage, then divides by 4 (carbs and protein) or 9 (fat) to convert calories into grams.
What macro split should I use?
A balanced split (around 50% carbs, 20% protein, 30% fat) suits most people. Low-carb and keto plans shift calories toward fat and protein, while a high-protein split favours muscle retention during a calorie deficit. The best split depends on your goals, activity and preferences.
Why do my custom percentages need to add up to 100?
Your macro percentages represent how your total daily calories are divided, so they must sum to 100%. If they do not, the calculator shows a warning because the resulting grams will not match your calorie target. Adjust the values until they total 100%.
How much protein do I need?
A common guideline for active people is roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day. Higher protein helps preserve muscle while losing fat. This tool lets you raise the protein percentage to hit a higher protein target if needed.
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