Macro Calculator
Split your daily calories into protein, carbs and fat grams for your goal.
Enter your values to see the result.
These results are estimates for general information, not medical advice. Body shape, muscle mass, age, ethnicity and health conditions all affect what is right for you, so talk to a doctor or dietitian before making health decisions.
Processing and privacy
Processing varies by tool. Check the instructions for local processing, server requests, external services and any file or request limits before entering sensitive information.
Read the privacy policyHow this calculation works
Understand the method, inputs and limits behind your result.
- Formula
- Protein and carbohydrate grams = daily calories × selected percentage / 100 / 4. Fat grams = daily calories × selected percentage / 100 / 9. Daily calories use Mifflin–St Jeor × activity, adjusted for the goal and a 1,200 kcal floor.
- Variables
- Units: Metric, Imperial
- Sex: Male, Female
- Age
- Height
- Height (feet)
- Inches
- Weight
- Weight
- Activity level: Sedentary: little or no exercise, Light: exercise 1–3 days a week, Moderate: exercise 3–5 days a week, Active: hard exercise 6–7 days a week, Very active: physical job
- Goal: Lose fat, Maintain, Build muscle
- Diet style: Balanced (30/40/30), High protein (40/35/25), Low carb (40/20/40), Keto (25/5/70), Endurance (20/55/25)
- Units
- Age: years
- Height: cm
- Height (feet): ft
- Inches: in
- Weight: kg
- Weight: lb
- Example
- A balanced 2,400 kcal plan is about 180 g protein, 240 g carbs and 80 g fat a day.
- Assumptions
- These results are estimates for general information, not medical advice. Body shape, muscle mass, age, ethnicity and health conditions all affect what is right for you, so talk to a doctor or dietitian before making health decisions.
- Source
- ToolzHive calculation guide and calculator implementation. External reference verification is pending.
- Last reviewed
- Review date not yet recorded.
Methodology & References
The method depends on the selected model and input options. Review the assumptions and references above before interpreting the result.
- Enter your details and activity level.
- Choose your goal and diet style.
- Read your daily calories, macro grams and per-meal amounts.
Interpretation and limitations
- 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.
References
External reference verification is pending. The formula and examples describe the current ToolzHive implementation.
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Clear instructions
Find steps, examples and limitations below.
Use online
Open the tool in a supported web browser.
Free to use
No sign-up required. Tool-specific limits may apply.
How to use the Macro Calculator
Split your daily calories into protein, carbs and fat grams for your goal.
- 1 Enter your details and activity level.
- 2 Choose your goal and diet style.
- 3 Read your daily calories, macro grams and per-meal amounts.
Example and practical tips
A balanced 2,400 kcal plan is about 180 g protein, 240 g carbs and 80 g fat a day.
Frequently asked questions
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.
Practical guides
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How to Use Macro Calculator
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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