Macro Calculator
Split a daily calorie target into grams of protein, carbohydrate and fat.
Once you have a calorie number, the next question is what it should be made of. This splits a daily target into the three macronutrients, either from one of the common presets or from your own percentages.
How this is worked out
Protein and carbohydrate supply about 4 kcal per gram and fat about 9, so a percentage split converts straight into grams. The calculator also divides the day into three meals and two snacks as a starting structure.
The splits matter less than most people expect. Total calories drive weight change; protein is the macro worth defending, because it keeps you full and protects muscle in a deficit. Beyond that, pick the split you can actually stick to.
This calculator runs entirely in your browser. Nothing you enter is transmitted to us, saved on our servers, or shared with anyone.
Common questions
How much protein do I need?
The RDA floor is 0.8 g per kilogram. People training regularly or losing weight generally do better at 1.6 to 2.2 g per kilogram. The protein calculator works this out properly.
Do I have to hit my macros exactly?
No. Within about five to ten per cent of each target is close enough for anyone who is not competing.