Grams, not just percentages
Converts any calorie target into concrete grams of each macro using the standard 4/4/9 calories-per-gram values.
Macro Calculator (Protein, Carbs, Fat)
Split your daily calories into grams of protein, carbohydrates and fat.
- Input
- No upload needed — instant
- Privacy
- Nothing is uploaded
- Cost
- Free · no sign-up · no watermark
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Overview
About the Macro Calculator (Protein, Carbs, Fat)
Turn a daily calorie target into grams of protein, carbs and fat for balanced, high-protein, low-carb, Zone or keto approaches, using 4/4/9 calories per gram.
"Counting macros" means tracking protein, carbohydrates and fat rather than only calories. This calculator takes a daily calorie target and splits it into grams of each, for five popular approaches, so you know exactly what to aim for at every meal.
From calories to grams
protein grams = calories × protein% ÷ 4
carb grams = calories × carb% ÷ 4
fat grams = calories × fat% ÷ 9Protein and carbs provide 4 kcal per gram; fat provides 9. The percentages come from the approach you pick.
Choosing an approach
High-protein helps preserve muscle in a deficit. Low-carb and keto cut carbohydrates sharply and raise fat. Balanced and Zone sit in the middle. Start from your TDEE, adjust for your goal, then split the result here.
Private and precise
This calculator produces estimates from published formulas and is not medical advice. For anything about your health, talk to a doctor or a registered dietitian.
Step by step
How to use the Macro Calculator (Protein, Carbs, Fat)
Enter your daily calorie target (from your TDEE, adjusted for your goal).
Choose an approach — balanced, high protein, low carb, Zone or keto.
Read the grams of protein, carbohydrates and fat, with the calories each provides.
Why use it
Benefits and common use cases
What this tool is good for, and what it deliberately does not try to do.
Five popular approaches
Balanced, high-protein, low-carb, Zone and keto presets cover most plans — pick one and see the split instantly.
Pairs with TDEE
Work out your calories first, then split them here, for a complete daily nutrition target.
Questions
Frequently asked questions
Short, honest answers about quality, limits and privacy.
What are macros?
Macronutrients are the three nutrients you need in large amounts for energy: protein, carbohydrates and fat. Protein and carbs each provide 4 calories per gram, fat provides 9, and alcohol provides 7.
How many calories per gram does each macro have?
Protein 4, carbohydrates 4, fat 9. That is why a gram of fat packs more than twice the energy of a gram of protein or carbs, and why high-fat plans like keto reach their calories with fewer grams.
Which split should I choose?
It depends on your goal. Higher protein supports muscle retention when cutting; low-carb and keto restrict carbs for fat adaptation; balanced suits general health. There is no single best split for everyone.