Macro Calculator
This macro calculator turns your daily calorie target into concrete grams of protein, carbohydrates, and fat, so you can plan your meals around real numbers instead of vague guidelines. You enter how many calories you eat per day and the percentage of those calories you want to come from each macronutrient, and it instantly shows how many grams of each you should aim for. It is the fastest way to translate a diet plan — whether balanced, high-protein, low-carb, or anything in between — into a target you can actually track on a food label.
The percentages should add up to 100%. This is a general guide, not a nutrition plan: consult a health professional for a plan tailored to your goals.
Protein
Carbs
Fat
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How it works
The calculator starts from your daily calories and the percentage split you assign to protein, carbohydrates, and fat. It multiplies your calories by each percentage to find how many calories come from that macronutrient, then divides by the energy each one provides per gram: protein and carbohydrates supply 4 kcal per gram, while fat supplies 9 kcal per gram because it is more energy-dense. So the grams of protein equal calories × protein% ÷ 4, carbs equal calories × carbs% ÷ 4, and fat equals calories × fat% ÷ 9. For the split to use all of your calories, the three percentages should add up to 100%.
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Preguntas frecuentes
- What are macronutrients?
- Macronutrients — usually shortened to "macros" — are the three nutrients your body needs in large amounts and that provide energy: protein, carbohydrates, and fat. Protein builds and repairs tissue, carbohydrates are the body's main fuel, and fat supports hormones and absorbs certain vitamins. Tracking macros means paying attention not just to how many calories you eat but to how those calories are distributed among these three.
- How many calories does each macro have?
- Protein and carbohydrates each provide about 4 calories per gram, while fat provides about 9 calories per gram — more than twice as much. This is why fat contributes a large share of calories even in small portions. This calculator uses those values (4, 4, and 9 kcal/g) to turn your calorie total and percentage split into grams.
- What is a typical macro split?
- A common balanced split is around 30% protein, 40% carbohydrates, and 30% fat, which is the default in this calculator. There is no single correct answer: a high-protein or muscle-building diet might use 40/40/20, a low-carb approach might use 40/20/40, and endurance athletes often eat more carbohydrates. The best split depends on your goals, activity, and preferences.
- Do the percentages have to add up to 100%?
- Yes, for the split to account for all of your calories the three percentages should total 100%. If they add up to less, part of your calories is unassigned; if they add up to more, the grams shown will correspond to more calories than you actually eat. Adjust the three values until they sum to exactly 100.
- How do I know my daily calorie target?
- Your daily calorie target is the number of calories that matches your goal — maintaining, losing, or gaining weight. You can estimate it from your total daily energy expenditure (TDEE), which depends on your weight, height, age, sex, and activity level. Once you have that number, enter it here and choose your percentages to get the grams of each macro.