Macro calculator.
Use this free macro calculator to get fast estimates, compare scenarios, and understand the numbers with clear step-by-step context.
Use the Macro Calculator.
Results update automatically as you type. No account is required.
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About the Macro Calculator
Macronutrients — carbohydrate, protein, and fat — are the three nutrients that supply calories. A macro calculator turns a daily calorie target into gram goals for each, based on the diet split you choose. It is widely used for body recomposition, athletic performance, and structured eating plans.
How it works
Carbohydrate and protein each provide 4 calories per gram; fat provides 9. The calculator multiplies your calories by each macro's percentage, then divides by its calories-per-gram to get grams. Different splits (balanced, low-carb, high-protein, keto) simply change those percentages.
Reading the chart
The donut shows how your daily energy divides across the three macros, with each slice labelled in grams — a quick way to picture your plate.
⚠ Disclaimer: This calculator provides general estimates for education only and is not medical advice. Individual needs vary with health conditions, medication, and body composition. Consult a qualified healthcare professional before making health, nutrition, or medical decisions.
FAQ
What split should I choose?
Balanced suits most people. Higher protein helps when building or preserving muscle in a deficit; keto drastically cuts carbs. The best split is the one you can stick to.
How much protein is enough?
Active people often aim for roughly 1.6–2.2 g per kg of body weight. The protein calculator gives a weight-based target.
Do I need to hit macros exactly?
No. Getting reasonably close most days matters far more than precision. Total calories drive weight change; macros fine-tune body composition and energy.