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Macro Calculator

Split a daily calorie target into grams of protein, carbohydrate and fat.

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What Macro Calculator does

Macronutrients supply energy at fixed rates: protein and carbohydrate at about 4 kcal per gram, fat at about 9. Splitting a calorie target by percentage and converting to grams gives a practical daily target.

Three common distributions are offered — balanced, lower carbohydrate and higher carbohydrate — which cover most general-purpose approaches.

  • Daily calorie target as the input
  • Balanced, low-carbohydrate and high-carbohydrate distributions
  • Grams per day for each macronutrient

How to use Macro Calculator

  1. 1

    Enter your daily calorie target

    Use the figure from the calorie calculator.

  2. 2

    Choose a distribution

    Balanced suits most people. Lower carbohydrate suits some; higher carbohydrate suits endurance training.

  3. 3

    Read the gram targets

    Grams are more practical to track against food labels than percentages.

Limits and known behaviour

  • The split is by percentage of calories. Protein requirements are better set from body weight, typically 1.6 to 2.2 grams per kilogram for people training for muscle, which a percentage-based split may not deliver.
  • Only three preset distributions are offered; custom ratios are not.
  • Micronutrients, fibre and food quality are not addressed at all, and they matter as much as the macronutrient split.
  • Medical conditions such as diabetes and kidney disease impose requirements that override any general distribution.
  • This is an estimate from a published formula, not a medical assessment. It cannot diagnose anything, and it is no substitute for advice from a clinician who knows your history.

Privacy and data handling

Runs entirely in your browser

  • Every figure you enter stays in this page. Your calorie and macronutrient figures is not transmitted, logged or stored anywhere.
  • There is no account, no saved history and no autosave: reloading the page clears the form.

Site-wide data handling, including analytics and advertising, is described in the privacy policy.

Frequently asked questions

Does the macronutrient split matter more than total calories?

For weight change, total energy is the dominant factor. The split matters for satiety, training performance, and retaining muscle while in a deficit — which is why protein is the one most worth attending to.

How much protein do I need?

General guidance is around 0.8 grams per kilogram of body weight for sedentary adults, and 1.6 to 2.2 for people training seriously. A percentage split may land above or below that, so check the gram figure against your weight.