Macro Calculator
Split your daily calories into protein, carbs, and fat.
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About the Macro Calculator
Turn a daily calorie target into macros free — grams of protein, carbs, and fat. Enter your calories and choose a split (balanced, high-protein, low-carb, or keto) and the calculator does the math: protein and carbs at 4 calories per gram, fat at 9. It's the companion to a calorie (TDEE) calculator — once you know how much to eat, this tells you what those calories should be made of for your goal, whether that's building muscle, cutting, or keto.
How to use the Macro Calculator
- 01Enter your daily calorie target.
- 02Pick a macro split (balanced, high-protein, low-carb, or keto).
- 03Read your daily grams of protein, carbs, and fat.
Frequently asked questions
What are macros?
Macronutrients — protein, carbohydrates, and fat — the three nutrients that provide calories. Protein and carbs have 4 calories per gram; fat has 9.
How do I find my calorie target?
Use a calorie (TDEE) calculator first to estimate your daily needs, then split those calories into macros here.
What's a good macro split for building muscle?
A higher-protein split (around 40% protein) supports muscle growth. For fat loss, keep protein high to preserve muscle in a calorie deficit.