ffee
All tools
Macro Calculator
Turn a daily calorie target into grams of protein, carbohydrate and fat with a choice of macro ratios.
Macronutrient split
Protein: —
Carbohydrate: —
Fat: —
Split used: —
How to use the Macro Calculator
- Enter your daily calorie target.
- Choose a macro ratio that matches your goal.
- Read the grams of protein, carbohydrate and fat to eat.
Features
- Five preset macro ratios
- Grams of protein, carbohydrate and fat
- Works with any calorie target
- Runs locally, no uploads
Advertisement
Frequently Asked Questions
Common questions about the free online macro calculator.
A macro split divides your daily calories between protein, carbohydrate and fat, and this
tool converts each share into grams.
Each percentage of your calories is divided by the energy in that nutrient: four per gram for
protein and carbohydrate and nine for fat.
Balanced suits most people. Endurance training favours carbohydrate, strength training
favours protein, and low carb or keto cut carbohydrate.
Most active adults do well on about 1.2 to 2.0 grams of protein per kilogram of body weight,
which the protein calculator covers in detail.
Total calories matter most. Low carb can help appetite control, but weight loss still depends
on staying in an energy deficit.
No. Hit your protein target each day and let carbohydrate and fat move around it, because
those two are far more flexible.
Alcohol supplies about seven calories per gram and appears in none of these three macros, so
it reduces the calories left for food.
Yes. The split sets grams of each macronutrient and you choose the foods, such as beans,
tofu, oats, nuts and oils, that supply them.
No. These figures are estimates for general information only and are not medical advice, so a
dietitian can tailor them to you.
Last updated: October 10, 2026