Macro Calculator
Calculate protein, carb and fat gram targets from calories.
About this tool
Once you know your daily calorie target, splitting it into protein, carbohydrate and fat grams makes it actionable for meal planning. Protein and carbs provide 4 calories per gram, fat provides 9 — this converts your percentage split into grams of each.
Key Features
- Converts calorie percentages into grams
- Validates that percentages add up to 100
- Works with any calorie target and split
How to Use
- Enter your daily calorie target.
- Enter your protein, carb and fat percentage split.
- Click Calculate Macros.
Benefits
- Turn a calorie target into a practical meal plan
- Compare different diet splits (balanced, high-protein, low-carb)
- Pair with a food tracking app
Frequently Asked Questions
The three macros are meant to represent the entirety of your calorie target — if they don't sum to 100%, some calories are unaccounted for and the gram figures would be based on a target that doesn't match your actual calorie goal.
It depends on your goal — 30/40/30 (protein/carb/fat) is a common balanced starting point, but higher-protein splits are often used for muscle building or fat loss, and lower-carb splits for other approaches. There's no single correct answer.