Macro Calculator
Calculate daily protein, carbs, and fat targets from calories and diet style.
What this tool does
Split daily calories into protein, carbohydrate, and fat grams using preset or custom percentages.
How to use
- Enter daily calorie target (or follow link from calorie calculator).
- Choose a diet preset or set custom percentages.
- Review macro grams and per-meal breakdown.
Formula
grams = (calories × macro%) ÷ calories per gram (P/C: 4, F: 9)
Examples
2000 cal balanced
Input: 2000 calories, balanced 30/40/30
Output: 150g protein, 200g carbs, 67g fat
30% protein, 40% carbs, 30% fat of 2000 calories.
Learn more
Splitting calories into macros
Protein and carbohydrates provide about 4 calories per gram; fat provides about 9 calories per gram. Percentages should total 100% for custom splits.
High-protein presets support muscle retention during deficits. Keto-style presets emphasize fat while keeping carbs low.
Start from your calorie target
If you have not calculated daily calories yet, use the calorie calculator first. You can pass your TDEE result directly into this tool.
Assumptions
- Percentages should total 100% for custom mode.
- For informational purposes only.
Common use cases
- Plan meal prep macros
- Align diet with training goals
- Split calories across meals
FAQ
What are the preset splits?
Balanced 30/40/30, low-carb, high-protein, and keto-style ratios.
Can I use custom percentages?
Yes. Select Custom and enter protein, carb, and fat percentages that sum to 100.
How are grams calculated?
Protein and carbs use 4 cal/g; fat uses 9 cal/g.
Explore related workflows
Last reviewed: 2026-05-23