Macro calculator
Enter your daily calories and a split, and get the grams of protein, carbs, and fat. Arithmetic on your own numbers — not nutritional advice.
Protein and carbs = 4 kcal/g, fat = 9 kcal/g. This splits the calories you enter — it doesn’t recommend a target. Not medical or nutritional advice.
How does the macro calculator work?
You enter your daily calorie target and choose a protein/carb/fat percentage split. It converts those calories into grams using 4 kcal per gram for protein and carbs and 9 kcal per gram for fat. It splits the calories you enter — it doesn't recommend a target.
What's a common macro split?
Splits vary widely by person and goal; a balanced example is roughly 30% protein, 40% carbs, 30% fat, but there's no single right answer. Adjust the sliders to whatever split you're working with.
Is this nutritional advice?
No — it's a math tool that converts calories you enter into grams. It doesn't set targets or give nutritional or medical advice. Consult a licensed professional for guidance specific to you.