Macro Calculator
Split your daily calories into protein, carbs and fat grams — balanced, low-carb, keto or a custom plan. Free and runs in your browser.
Report a problemThis is a general estimate, not medical or nutrition advice. Protein and carbs give about 4 calories per gram and fat about 9 — your real needs vary. Talk to a dietitian or doctor before changing your diet.
How to use
- Type your daily calorie target — the number of calories you plan to eat each day.
- Pick a plan: balanced, low carb, high protein or keto. Choose Custom to set your own carb, protein and fat percentages.
- Read the grams of protein, carbs and fat for that split. Everything updates live as you type — there is nothing to submit.
FAQ
How are the macros worked out?
Each plan splits your daily calories by percentage between carbs, protein and fat. To turn those calories into grams the tool uses the standard energy values: protein and carbohydrate give about 4 calories per gram, and fat gives about 9. So protein grams = calories × protein% ÷ 100 ÷ 4, carbs the same with ÷ 4, and fat with ÷ 9. For example, a 2000-calorie balanced plan (40% carbs, 30% protein, 30% fat) comes out to roughly 200 g carbs, 150 g protein and 67 g fat.
Is anything I type sent to a server?
No. Your calorie target and percentages are used for plain arithmetic right in your browser — nothing is uploaded or stored. The calculator works offline and keeps your numbers private.
Is this medical or nutrition advice?
No. This is a quick estimate to help you see how a calorie target divides into protein, carbs and fat. Your ideal split depends on your goals, activity, health and body — and the calorie-per-gram values are averages. Treat the numbers as a starting point and speak to a doctor or registered dietitian before making real changes to your diet.