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Macro Calculator

Split daily calories into protein, carbohydrate and fat targets in grams.

To calculate macros, enter your daily calorie target and choose a split. Calories are divided into protein, carbohydrate and fat using 4, 4 and 9 kcal per gram respectively, with an automatic deficit or surplus applied for fat loss or muscle gain.

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Runs entirely in your browser — nothing is uploaded
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Free, unlimited, no sign-up

Frequently asked questions

What do the macro numbers mean?

Protein and carbohydrate supply about 4 calories per gram, fat about 9. A macro split is simply how your daily calorie target is divided between the three, which is why the grams change whenever the calorie total does.

Is there one correct macro split?

No. Protein around 1.6 to 2.2 grams per kilogram of body weight is well supported for preserving muscle, but the division of the remainder between fat and carbohydrate is largely preference. Adherence matters more than the exact ratio.

How to use the macro calculator

  1. 1Set the daily calories.
  2. 2Choose the goal.
  3. 3Choose the macro split.
  4. 4The result appears immediately — copy or download it.

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