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Macro Calculator
Work out daily protein, carbs and fat in grams from your calories and a macro split — balanced, lower carb, higher protein, keto or custom.
Macros — short for macronutrients — are the three nutrients that supply calories: protein, carbohydrates and fat. Counting them in grams is a popular way to eat for a goal, whether that is losing fat while keeping muscle, building strength, or simply eating a more balanced diet. This calculator turns a daily calorie target into grams of each macro, per day and per meal.
Start with your calories — your maintenance calories from the TDEE Calculator, or your goal from the Calorie Deficit Calculator — then pick a split: balanced, lower carb, higher protein, keto-style, or your own percentages. You see grams, calories from each macro, and how the split compares with the ranges health authorities recommend. Nothing is stored or sent.
How to use Macro Calculator
- Enter your daily calories.
- Enter how many meals you eat a day.
- Choose a split, or Custom to type your own percentages.
- Read your daily and per-meal grams of protein, carbs and fat.
Features
- Grams of protein, carbs and fat per day and per meal.
- Balanced, lower carb, higher protein and keto-style splits.
- Custom percentages, checked to add up to 100%.
- Calories from each macro and a share-of-calories chart.
- Comparison with the recommended ranges (AMDR).
- Runs in your browser; nothing is stored or sent.
How the grams are worked out
Each macro provides a fixed amount of energy: protein and carbohydrates about 4 kcal per gram, fat about 9 kcal per gram. To get grams, the calculator takes your calories, multiplies by the share for each macro, and divides by its calories per gram. For 2,000 kcal with a balanced split of 50% carbs, 20% protein and 30% fat, that is 250 g of carbs, 100 g of protein and about 67 g of fat. Alcohol also provides calories (7 kcal per gram) but is not a macro you need, so it is not included.
The splits
There is no single best split; the right one is the one you can keep to. These presets cover the common approaches.
| Split | Carbs | Protein | Fat | Suits |
|---|---|---|---|---|
| Balanced | 50% | 20% | 30% | General healthy eating |
| Lower carb | 35% | 30% | 35% | People who feel better with fewer carbs |
| Higher protein | 40% | 30% | 30% | Losing fat while keeping muscle, strength training |
| Keto-style | 5% | 25% | 70% | Ketogenic diets; best with professional guidance |
| Custom | you choose | you choose | you choose | Plans from a coach or dietitian |
Recommended ranges
The US National Academies set Acceptable Macronutrient Distribution Ranges (AMDR) for adults: carbohydrates 45–65% of calories, fat 20–35%, and protein 10–35%. Eating within these ranges is linked with lower risk of chronic disease while meeting nutrient needs. The table under your result marks any macro that falls outside its range. Lower-carb and keto-style splits deliberately go outside the carbohydrate range, which can be fine for many people but is worth discussing with a doctor if you have diabetes, take medicines, or are pregnant.
Getting the most from macros
Calories decide whether you gain or lose weight; macros shape what that weight is and how you feel. Protein matters most when losing weight because it helps keep muscle and keeps you full — the Protein Calculator works out a target from your body weight, which you can then use with a custom split. Within each macro, quality counts: whole grains, fruit, vegetables and legumes for carbs; fish, nuts, seeds and olive oil for fat. Track for a few weeks, watch your weight and energy, and adjust rather than aiming for perfect numbers every day.
Frequently asked questions
How do I calculate my macros?
Enter your daily calories, choose a split, and the calculator converts each share into grams at 4 kcal per gram for protein and carbs and 9 for fat.
What is a good macro split for weight loss?
A higher-protein split such as 40% carbs, 30% protein, 30% fat helps keep muscle and control hunger, as long as calories are below maintenance.
How many calories should I enter?
Your maintenance calories from the TDEE Calculator, or a target from the Calorie Deficit Calculator.
Can I set my own percentages?
Yes. Choose Custom; the three shares must add up to 100%.
Are these macros suitable for keto?
The keto-style split is 5% carbs, 25% protein and 70% fat. Talk to a doctor first if you have a health condition.
Is my information saved?
No. Everything is calculated in your browser.
Why is fat lower in grams?
Fat has 9 kcal per gram, more than twice as much as protein or carbs.
Related tools
TDEE CalculatorFind your total daily energy expenditure — the calories you burn each day — with calorie targets to lose, keep or gain weight and a macro split.
Protein CalculatorHow much protein do you need? Daily grams from your body weight and goal — sedentary, active, building muscle, losing weight or 65+.
Carbohydrate CalculatorHow many carbs a day? Grams of carbohydrate from your calories for standard, moderate, low-carb or keto eating, per day and per meal.
Fat Intake CalculatorHow much fat should you eat? Daily grams from your calories, the recommended 20–35% range and the saturated fat limit.
Calorie Deficit CalculatorHow many calories to eat each day to reach your goal weight at a safe pace, with the daily deficit, the expected goal date and safety warnings.
BMR CalculatorCalculate your basal metabolic rate with the Mifflin-St Jeor, Harris-Benedict and Katch-McArdle formulas, plus daily calories for each activity level.