Macro Calculator
This macro calculator turns your daily calories into grams of protein, carbs, and fat. Enter your calorie target, pick a goal and a split, and you'll see your macros and the calories each one adds. There are presets for balanced, high-protein, low-carb, and keto, plus a custom mode when you'd rather set your own. It's free and runs in your browser, you won't need an account, and the numbers update the moment you change anything.
Last updated June 17, 2026 Protein and carbs 4 cal/g, fat 9 cal/g Reviewed by the Calcowa team
Your custom split should add up to 100%. We will scale it to fit.
Not sure of your calories? Start with the TDEE calculator or the calorie calculator, then bring the number here.
How do you calculate macros?
Macros come from splitting your daily calories three ways and converting each slice into grams. First the calculator sets your calorie target, adjusting it for your goal, so a cut trims it and a bulk adds to it. Then it takes each macro's share of those calories and divides by how many calories that macro holds: 4 per gram for protein, 4 for carbs, and 9 for fat. That last difference is why fat grams look small next to carbs even at the same percentage. The three slices always add back to your target, so the plan stays honest, and you'll see every number refresh live as you adjust the split. You don't need to do any of the arithmetic yourself, and there's no rounding surprise, since it's all worked out for you.
Setting your macros, step by step
Here's the quick routine to get a plan you'll actually follow:
- 1
Enter your caloriesPut in your daily target, or grab it from the TDEE tool.
- 2
Pick a goalMaintain, cut, or bulk, and it'll adjust the calories for you.
- 3
Choose a splitTap a preset, or switch to custom if you've got your own.
- 4
Read the gramsYou'll see protein, carbs, and fat, with calories for each.
Common macro splits
These are the presets above, shown as carbs, protein, and fat. Grams use a 2,000-calorie day as an example.
| Split | C / P / F | Grams at 2,000 cal |
|---|---|---|
| Balanced | 40 / 30 / 30 | 200C / 150P / 67F |
| High protein | 40 / 40 / 20 | 200C / 200P / 44F |
| Low carb | 25 / 40 / 35 | 125C / 200P / 78F |
| Keto | 5 / 30 / 65 | 25C / 150P / 144F |
Frequently asked questions
You give it your daily calories and pick a goal and a split, and it turns that into grams of protein, carbs, and fat. It uses the standard energy values, 4 calories per gram of protein and carbs and 9 per gram of fat, so the three macros always add back up to your calorie target. Change the goal and it nudges the calories up or down first, then redoes the grams, so what you see is always in step.
Macros, short for macronutrients, are the three things that make up the calories in food: protein, carbohydrates, and fat. Protein builds and repairs muscle, carbs are your main fuel, and fat supports hormones and helps you absorb some vitamins. A macro split is just how you divide your daily calories among the three, and there's no single right answer, since it depends on your goal and how you like to eat.
A balanced 40/30/30 split of carbs, protein, and fat suits most people, and it's a solid starting point. If you're building muscle or losing fat, a higher-protein split helps you hold onto muscle. Low-carb and keto splits shift calories toward fat and are a personal choice. The presets here load each one in a tap, and you can switch to custom to set your own percentages.
A common range is about 0.7 to 1 gram of protein per pound of body weight when you're active or trying to keep muscle while losing fat. This calculator works from your calorie target and split rather than body weight, so if you want to hit a protein number directly, raise the protein percentage until the grams match your goal. The grams update live as you slide the split.
If you don't know your daily calories yet, the TDEE calculator estimates your total daily burn, and the calorie calculator sets a target for losing or gaining. Pop that number in here, choose a goal, and you'll have your macros. The goal selector also adjusts calories for you, so you can start from a maintenance number and let the cut or bulk option do the math.
Yes, it's free, runs in your browser, and uses the same energy values nutrition labels use, so the grams are sound for everyday planning. That said, these are estimates, not medical advice, and real needs vary with your body, training, and health. Use the numbers as a starting point, track how you feel and progress, and adjust, or check with a dietitian for tailored guidance.
Related tools
More health and fitness tools.
BMI, calories, body fat, and more.
TDEE CalculatorYour total daily calorie burn.
Calorie CalculatorA target to lose or gain.
Dialing in your diet?
Set your macros above, or browse all the health tools.