Macro Calculator
Free macro calculator: turn your daily calories into grams of protein, carbs and fat across balanced, high-protein, low-carb or low-fat plans.
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Don't know your calories? Work out your TDEE first →
Protein & carbs count 4 kcal/g, fat 9 kcal/g. Total calories still decide weight change — the split shapes how it feels. Not dietary advice.
This macro calculator splits a daily calorie budget into grams of protein, carbohydrate and fat. Enter your calories — or get them from the calorie calculator first — pick a plan, and it returns the three gram targets that add up to your budget.
The arithmetic is fixed by chemistry: protein and carbohydrate carry 4 calories per gram, fat carries 9. Worked example: 2,000 kcal on the balanced 30/40/30 plan is 150 g protein, 200 g carbs and 67 g fat. The high-protein, low-carb and low-fat presets shift the same budget toward different goals — muscle retention in a deficit, carb control, or traditional low-fat.
Macro splits are a planning convenience, not a law of nature: total calories still decide weight change, and the best split is one you can actually keep. Protein is the least negotiable of the three — most guidance lands between 1.6 and 2.2 g per kg of body weight when training. This is general information, not dietary advice; your numbers never leave your browser.
Frequently asked questions
How many grams of protein, carbs and fat should I eat?
Divide your calories by plan: at 2,000 kcal, balanced 30/40/30 gives 150 g protein, 200 g carbs, 67 g fat. Protein and carbs are 4 kcal per gram; fat is 9 — which is why fat grams are always the smallest number.
Which macro split is best for weight loss?
The calorie deficit does the losing; the split decides how it feels. Higher protein (the 40/30/30 preset) preserves muscle and keeps you fuller in a deficit, which is why it is the common recommendation while cutting.
How much protein do I need?
Common evidence-based guidance is 1.6–2.2 g per kg of body weight per day when training, toward the higher end in a calorie deficit. Sedentary minimums are lower (about 0.8 g/kg).