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Macro calculator

Macro calculator (protein, fat, carbs)

Protein165 g
Fat61 g
Carbs247 g

Split based on your calories: protein and carbs at 4 kcal/g and fat at 9 kcal/g. Carbs fill the remaining percentage. Not medical advice.

This macro calculator splits your daily calories into grams of protein, fat and carbohydrates based on the percentages you choose.

How the split works

Protein and carbohydrates are counted at 4 kcal per gram, fat at 9 kcal per gram. Set your protein and fat percentage and the remaining share of calories is assigned to carbs automatically. Everything runs in your browser and is not medical advice.

FAQ

How are macros calculated from calories?
Protein and carbs are converted at 4 kcal per gram and fat at 9 kcal per gram. You set the protein and fat percentages, and carbs fill the remaining share of your daily calories.
What protein percentage should I use?
20-30% of calories from protein is a common range for general fitness goals; strength training or a cut often pushes it toward the higher end.
Does this account for my specific goal (bulk, cut, maintenance)?
No — enter the daily calorie target that already matches your goal (from a TDEE calculator, for example) and this tool only splits it into grams of protein, fat and carbs.