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.
Continue your work
- Calorie Deficit Calculator — Plan a weight loss target.
- BMR Calculator — See your resting energy use.
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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.
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