Macro Calculator
Split a daily calorie target into grams of protein, carbohydrates and fat with balanced, low-carb, high-protein, keto or custom ratios, per day and per meal.
Use your TDEE or calorie target.
Results
- Protein and carbohydrates provide 4 kcal per gram, fat 9 kcal per gram.
What is Macro Calculator?
Converts a daily calorie target into grams of protein, carbohydrates and fat for a chosen macro split, and divides them across your meals. Presets cover balanced, low-carb, high-protein and keto diets; custom percentages are also possible.
How to use Macro Calculator
- Enter your Daily calories (from the TDEE or Calorie Calculator).
- Choose a Macro split or Custom and enter the percentages (they must add up to 100).
- Enter the number of Meals per day and read grams per day and per meal.
Example
2,000 kcal, balanced 30/40/30, 3 meals
Protein 150 g, carbs 200 g, fat 67 g per day; 50 g protein per meal
When to use Macro Calculator
Use it to plan meals or set tracking-app targets. Alcohol (7 kcal/g) and fibre are not modelled separately; for medical diets follow a dietitian.
How Macro Calculator works
Each macro's calories = daily calories × its percentage. Grams = calories ÷ 4 for protein and carbohydrates and ÷ 9 for fat (Atwater factors). Presets (protein/carbs/fat): balanced 30/40/30, low-carb 40/20/40, high-protein 40/30/30, keto 20/5/75. Per-meal values divide the daily grams by the number of meals.
Common Use Cases
- Setting macro targets in a tracking app
- Planning a keto diet
- Distributing protein evenly across meals
- Comparing diet styles at the same calories
FAQs
How much protein do I need?
Many guidelines suggest 1.2–2.0 g per kg of body weight for active people. Check that the grams shown fit that range.
Why are fat grams lower than carb grams at the same percentage?
Fat has 9 kcal per gram versus 4 for carbohydrates, so the same calories need fewer grams.
What calorie number should I use?
Your maintenance calories (TDEE) or a target from the Calorie Calculator.