Macro Calculator
Free macro calculator. Enter your daily calorie target and pick a macronutrient ratio to instantly see grams of carbohydrates, protein, and fat to hit each day.
Macros — short for macronutrients — are the three nutrients that supply your calories: carbohydrates, protein, and fat. This calculator takes your daily calorie target and a chosen ratio, then converts the split into grams of each macro. Carbs and protein provide about 4 calories per gram while fat provides 9, and the tool does the math for you live as you type.
Choose a balanced, low-carb, or high-protein ratio depending on your goals, then use the gram targets to plan meals. These figures are estimates for general guidance only and are not medical or dietary advice — a registered dietitian can help tailor macros to your individual needs.
Frequently asked questions
How many calories are in each macronutrient?
Carbohydrates and protein each contain about 4 calories per gram, and fat contains about 9 calories per gram.
Which macro ratio should I pick?
Balanced (40/30/30) suits most people; low-carb shifts energy toward protein and fat; high-protein favours muscle retention. The best split depends on your goals and preferences.
Where do I get my daily calorie number?
Use a TDEE calculator to estimate your maintenance calories, then adjust up or down for your goal and enter that total here.
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