Macro Calculator

Calories set the energy budget; macros decide where those calories come from. This macro calculator turns a daily calorie target into grams of protein, carbohydrate and fat. You can pick common goal-based splits (fat loss, muscle gain, balanced, lower-carb) or enter your own percentages. The output is a practical daily target sheet you can use with any food-tracking method.

Daily calories

Goal

Enter a valid calorie amount. Custom ratios must add up to 100%.

Daily macro targets

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Protein (g)

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Carbs (g)

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Fat (g)

How to Use the Macro Calculator

Enter your daily calorie target (from a TDEE or calorie calculator).
Select a goal preset or switch to custom and set protein, carb and fat percentages.
Ensure custom ratios add to 100%, then calculate.
Use the gram targets as daily guides and adjust based on hunger, performance and progress.

Enter your daily calories, then pick a goal preset. For your own split, choose Custom ratios and enter protein, carb and fat percentages that add up to 100 (within 0.5), or an error appears. The result shows grams of protein, carbs and fat, rounded to whole grams.

Macro Calculator Formula Explained

Calories × Macro % ÷ Calories-per-Gram

Protein and carbohydrate each contribute approximately 4 kcal per gram; fat contributes approximately 9 kcal per gram. For a given calorie total C and protein percentage P: protein grams = (C × P/100) ÷ 4. The same pattern applies to carbs. Fat grams = (C × F/100) ÷ 9. Presets such as 40/30/30 for fat loss or 30/45/25 for muscle gain are common starting points, not universal rules. Individual preference, training style and medical needs should refine the split over time.

The presets are Balanced 30/40/30, Lose fat 40/30/30, Build muscle 30/45/25 and Lower carb 35/25/40, in the order protein, carbs, fat. Because grams are rounded, the totals can differ from your calories by a few calories. The calculator does not use your body weight, so check protein against your own target if you train.

Macro Calculator Example Calculation

At 2,000 kcal with a 30/40/30 split you get roughly 150 g protein, 200 g carbohydrate and 67 g fat. A higher-protein cut preset shifts grams toward protein while keeping the calorie budget fixed. Track weekly averages rather than perfection every day.

Worked example: 2,000 calories with Balanced gives 150 g protein, 200 g carbs and 67 g fat. 2,200 calories with Lose fat gives 220 g, 165 g and 73 g. 2,800 calories with Build muscle gives 210 g, 315 g and 78 g. 1,800 calories with Lower carb gives 158 g, 113 g and 80 g.

When to use this tool

Use this once you have a calorie target from TDEE or a dietitian’s plan—common for gym goals and structured eating.

Key Features & Benefits of This Macro Calculator

Four goal presets — Balanced 30/40/30, Lose fat 40/30/30, Build muscle 30/45/25 and Lower carb 35/25/40, in the order protein, carbs, fat.
Custom ratios — enter your own protein, carb and fat percentages; they must add up to 100 or you get an error.
Grams, not just percentages — protein and carbs at 4 kcal per gram and fat at 9 kcal per gram, rounded to whole grams.
Instant, free and private — runs entirely in your browser, no sign-up, nothing stored.

Macro Calculator — FAQs

Do the percentages have to be exact every day?

Many people aim for weekly averages rather than perfect daily hits. Consistency over weeks matters more than single-day precision.

How much protein do I need?

Research often supports roughly 1.6–2.2 g per kg of body weight for people who train, with higher ends used during fat-loss phases. The calculator lets you set any percentage that matches your plan.

Can I use this with intermittent fasting?

Yes. The daily totals still apply; you simply distribute the same grams inside your eating window.

Do I need to hit my macros exactly every day?

No. Weekly averages matter more than daily precision — being within a reasonable range most days is enough for most goals.

Sources and review

Sources last checked: 9 October 2026. These sources give the background for this calculator. They are general information and do not replace advice from a doctor, midwife or registered dietitian.

EFSA: Dietary Reference Values for carbohydrates, fibre, fats and water (2010): reference intakes of 45–60% of energy from carbohydrate and 20–35% from fat for adults.
EFSA: Population reference intakes for protein (2012): a reference intake of 0.83 g of protein per kg of body weight per day for adults.