🥗 Macro Calculator
Macros come from your calorie target and a percentage split — protein and carbs are 4 kcal/gram, fat is 9. Enter your values below — results update instantly, entirely on your device.
600 kcal ÷ 4 kcal/g
800 kcal ÷ 4 kcal/g
600 kcal ÷ 9 kcal/g
How the macro calculator works
Grams = (calories × percentage) ÷ kcal-per-gram. Protein and carbohydrate provide 4 kcal/g; fat provides 9 kcal/g. Pair this with the TDEE calculator to set the calorie number first.
Example: 2,000 kcal on a balanced 30/40/30 split → 150 g protein, 200 g carbs, 67 g fat.
Set your calorie target first (the TDEE calculator does that), then choose a split. A common evidence-based approach: anchor protein around 1.6–2.2 g per kg of bodyweight for muscle retention, then divide the rest between carbs and fat by preference. The "best" split is largely the one you'll actually stick to. Not medical or dietary advice.
Frequently asked questions
How do I calculate my macros?
Start from a daily calorie target, then split it by percentage into protein, carbs and fat. Convert each to grams: divide protein and carb calories by 4, and fat calories by 9 (their energy densities). This tool does it for four common splits.
What is a good macro split?
A balanced 30/40/30 (protein/carb/fat) works for most people. Prioritise adequate protein — around 1.6–2.2 g/kg bodyweight — for muscle; distribute the rest by preference and performance. Low-carb, high-protein and keto splits suit different goals and tastes.
Why is fat 9 calories per gram?
Fat is more energy-dense than protein or carbohydrate, which each provide 4 kcal per gram. That's why the same calorie target yields far fewer grams of fat than of carbs — it's not a smaller portion by energy, just by weight.
Do I need to hit my macros exactly?
No — think of them as targets, not rules. Hitting your protein goal and staying near your calorie total matters most; the carb/fat split has more flexibility. Consistency over days beats precision at every meal.
Is this macro calculator accurate and private?
Yes. It uses the standard published formula, shows its working under every result, and computes locally in your browser — your inputs are never sent to a server, and the page works offline.