Split your daily calories into protein, carbohydrate and fat grams for fat loss, maintenance or muscle gain with balanced, high-protein, low-carb or keto diets.
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About this tool
Split your daily calories into protein, carbs and fat grams for your goal.
How to use Macro Calculator
Enter your details and activity level.
Choose your goal and diet style.
Read your daily calories, macro grams and per-meal amounts.
Worked example
A balanced 2,400 kcal plan is about 180 g protein, 240 g carbs and 80 g fat a day.
How many calories are in each macro?
Protein and carbohydrates have 4 kcal per gram; fat has 9 kcal per gram.
How much protein do I need?
Active people often aim for 1.6–2.2 g per kg of body weight; the result shows your amount per kg.
Macro Calculator — Split your daily calories into protein, carbs and fat grams for your goal.
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