Macro Calculator
Convert daily calories and a macro split into grams of protein, carbs, and fat. Includes presets and formulas.
Enter calories and macro percentages, then click Calculate.
Results
Protein
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Carbs
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Fat
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Formula
Tool description
Macros (macronutrients) are protein, carbohydrates, and fats. This tool converts a calorie target and a macro split (percentages) into grams per day using standard calorie-per-gram equivalents.
How to use
- Enter your daily calorie target.
- Choose a preset or enter your own macro percentages.
- Make sure the three percentages add up to 100%.
- Calculate to get grams per day.
Why it’s useful
- Turn a calorie target into actionable protein/carbs/fat goals.
- Compare macro strategies (higher protein vs higher carbs).
- Copy numbers into a meal planner or tracker.
Use cases & interpretation
- Weight loss: many people increase protein to support satiety.
- Endurance training: higher carbs can support performance for some athletes.
- General planning: use a balanced split to start, then adjust based on results.
FAQs
No. Treat them as targets with flexibility. Food label rounding and tracking differences can cause small mismatches.
Fat has more calories per gram (9 kcal/g) compared to protein and carbs (4 kcal/g).
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