Four presets
Balanced, high-protein, low-carb, and keto ratios.
Health Calculator
Macro Calculator — Protein, Carbs & Fat Grams
Enter daily calories and pick a macro split to get grams and calories of protein, carbs, and fat per day. Balanced, high-protein, low-carb, and keto presets.
Protein · 30%
150g
600 kcal
Carbs · 40%
200g
800 kcal
Fat · 30%
67g
600 kcal
per day · 4 kcal/g Protein/Carbs, 9 kcal/g Fat
What is the macro calculator?
It splits your daily calories into the three macronutrients — protein, carbs, and fat — in grams. Protein and carbs are 4 kcal per gram and fat is 9 kcal per gram. Get your daily calories from the TDEE calculator first, then pick a split that fits your goal to make meal planning easy.
How to use
- 1 Enter your daily calories (use the TDEE calculator's result).
- 2 Choose a macro split for your goal.
- 3 Read the grams and calories of protein, carbs, and fat.
Highlights
Grams + calories
Shows both grams and calories per macro.
Accurate conversion
Uses 4 kcal/g for protein and carbs, 9 kcal/g for fat.
FAQ
How do I set daily calories?+
Find maintenance with the TDEE calculator, then apply about −500 to cut or +500 to bulk.
How much protein is right?+
It depends on your goal, but higher protein is commonly advised for maintaining or building muscle. Individual needs vary — consult a professional.
Why is fat 9 kcal per gram?+
Fat is more energy-dense than protein and carbs (4 kcal/g), at about 9 kcal per gram.
Related tools
Macro splits are general guidance and depend on your health, activity, and goals. Consult a professional for diet and weight decisions.