About the Macro Calculator
Convert your daily calorie target into exact grams of protein, carbs, and fat. Pick a diet style — balanced, high-protein, low-carb, or keto — and get your macros instantly. Pairs perfectly with our Calorie Calculator.
Your inputs are used in the browser only. No account, no tracking, and no diet product waiting at the end of the calculation.
Results are estimates for general information only and are not medical advice. Talk to a healthcare professional before making significant changes to your diet or exercise.
How to use it
- Enter your daily calorie target.
- Choose a macronutrient split, or set your own percentages.
- Read your daily protein, carbohydrate and fat in grams.
The conversion that makes this work
Protein and carbohydrate supply 4 calories per gram; fat supplies 9. Alcohol, for completeness, supplies 7.
That is why an identical percentage split produces very different gram totals: 30% of calories from fat is far fewer grams than 30% from carbohydrate.
A worked example
A 2,200 kcal target on a 30 / 40 / 30 split:
- Protein: 660 kcal ÷ 4 = 165 g
- Carbohydrate: 880 kcal ÷ 4 = 220 g
- Fat: 660 kcal ÷ 9 = 73 g
Protein and fat take the same share of calories here, yet the protein figure is more than double the fat figure in grams. That single fact explains most confusion about 'high fat' diets looking small on a plate.
Common mistakes
- Setting protein by percentage rather than by body weight. Most guidance is expressed per kilogram of bodyweight, not as a share of calories.
- Driving fat very low, which can affect hormone production and the absorption of fat-soluble vitamins.
- Tracking macros meticulously while the calorie total is itself a guess.
Questions people ask
How much protein do I actually need?
General guidance for active adults sits around 1.6–2.2 g per kg of bodyweight per day. Sedentary requirements are considerably lower.
Does the split matter more than total calories?
For weight change, total calories dominate. Macro split matters more for training performance, satiety and preserving lean mass.
Is fibre counted in carbohydrates?
Yes, fibre is a carbohydrate, though it contributes fewer usable calories. Some tracking systems subtract it to show 'net carbs'.