Macro Calculator

The Macro Calculator translates your daily calorie target into specific gram amounts of protein, carbohydrates, and fat — the three macronutrients that make up every meal. Instead of guessing how much chicken or rice to put on your plate, enter your TDEE or target calorie intake, select a goal (fat loss, maintenance, or muscle gain), and choose a macro split by percentage or by grams-per-kilogram of body weight. The tool instantly breaks your calories into precise daily gram targets for each macronutrient, giving you numbers you can plug directly into a meal-planning app or food diary. Common preset splits are available — such as a balanced 40/30/30 carb/protein/fat ratio, a high-protein 30/40/30 split for muscle gain, or a lower-carb 25/45/30 approach for cutting — but you can also set fully custom percentages. The calculator also displays the calorie contribution of each macro, since protein and carbs supply four calories per gram while fat supplies nine, which helps you understand why small changes in fat intake have an outsized effect on total calories. This tool is essential for bodybuilders and strength athletes dialing in competition prep, recreational lifters following a structured bulk or cut, runners and endurance athletes balancing fuel sources, dietitians building client protocols, and health-conscious individuals who want more control over their nutrition than a simple calorie count provides. Pair the output with the TDEE and BMR calculators on this site for a complete, data-driven nutrition pipeline from energy expenditure to plate composition. All calculations run locally in your browser — your body metrics, calorie targets, and macro preferences are never stored or transmitted. No sign-up is required, there are no advertisements, and you can recalculate as often as your goals or body composition change.

1. Enter your daily calorie target (from a TDEE calculator or your own plan).
2. Pick a macro ratio such as balanced, high-protein, low-carb, or keto.
3. Read your daily grams of protein, carbs, and fat.
4. Adjust the calorie target or ratio to match your goal and preferences.

Hitting a calorie target is only half the job; how those calories are split between protein, carbs, and fat drives satiety, performance, and how much of a change is muscle versus fat. This tool turns a percentage split into concrete grams you can track.

• Converts any calorie target into protein, carb, and fat grams.
• Preset ratios: balanced 40/30/30, high-protein, low-carb, and keto.
• Uses standard energy values (4/4/9 kcal per gram).
• Instant recalculation when you change calories or ratio.
• Calculated entirely in your browser — no data is sent anywhere.

Each macro's calories are its percentage of the target, converted to grams by its energy density: protein and carbs are 4 kcal per gram, fat is 9 kcal per gram. So grams = (target × percent) / kcal-per-gram. Common ratios (protein/carb/fat by calories): balanced 30/40/30, high-protein around 40/30/30, low-carb around 40/20/40, and keto around 25/5/70.