Macro Calculator
Split calories into protein, carbohydrates and fat according to your goal.
Tip: One gram of protein = 4 kcal, carbohydrate = 4 kcal, fat = 9 kcal.
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About this digital tool
The macro calculator splits your daily calories into protein, carbohydrates and fat. Enter how many kcal you aim for, choose the goal (maintenance, weight loss, weight gain) and a split: balanced 30/40/30, low-carb 35/25/40, high-protein 40/35/25 or keto 25/5/70 (protein/carbs/fat).
Percentages are turned into grams with the standard energy factors: 4 kcal per gram of protein, 4 kcal per gram of carbohydrate and 9 kcal per gram of fat. The split is a practical starting point, not a single recipe: needs depend on activity, health and preferences. For conditions such as diabetes or for pregnancy, follow the guidance of a doctor or nutritionist.
How to use
- Enter your daily calories or use the TDEE calculator.
- Choose the goal (maintenance, weight loss, muscle gain).
- See the daily grams of protein, carbs and fat.
Frequently asked questions
How much protein do I need per day?
1.6–2.2 g/kg of body weight is recommended for active people. For sedentary people, 0.8–1.2 g/kg is enough.
How are macros converted from percentages to grams?
Each macro's calories are divided by the energy per gram: protein and carbohydrates by 4, fat by 9. For example, 2,000 kcal at 30% protein gives 600 kcal ÷ 4 = 150 g of protein.
Which split should I choose: balanced, low-carb or keto?
Choose the one you can stick to over time. The balanced split is a good starting point; keto is very restrictive and doesn't suit everyone, so consult a specialist before trying it.
Where do I get the daily calories for this calculator?
You can estimate them with the daily calorie calculator (TDEE), then enter them here. For weight loss about 500 kcal is usually subtracted, for gain about 500 kcal is added.