Health & Fitness Tools / Macro Calculator
Macro Calculator
Split your daily calories into protein, carbs, and fat targets.
🍽️
Macro Calculator
Split your daily calories into protein, carbs, and fat targets.
Features
- 3 common macro splits to choose from
- Converts calories to grams automatically
- Instant results
- 100% free, no signup
How to Use
Step 1
Enter your daily calorie target.
Step 2
Choose a macro split that matches your goal.
Step 3
Click Calculate Macros to see your gram targets.
About This Tool
Macro Calculator takes your daily calorie target and splits it into grams of protein, carbohydrates, and fat, using one of three common macro splits: balanced, low-carb, or high-protein.
Frequently Asked Questions
Which macro split should I choose?
Balanced works well for general health, low-carb suits many fat-loss approaches, and high-protein favors muscle building and retention.
Why does fat use a different calorie conversion?
Fat provides 9 calories per gram, while protein and carbs provide 4, which is why the gram amounts are calculated differently.