Macros split your daily calories into protein, carbohydrates and fat, using the fact that protein and carbs have about 4 calories per gram and fat about 9. Pick a calorie target and percentage split, then divide to get grams. A free macro calculator does this in your browser from your calories and chosen ratios.
Free macro calculator. Split your daily calories into grams of protein, carbs and fat for cutting, maintenance or bulking using your chosen ratio.
Open Macro Calculator → Free toolFree TDEE and calorie calculator. Estimate your daily calorie needs from BMR and activity level, plus targets for cutting, maintaining or bulking.
Open Calorie / TDEE Calculator →Protein and carbohydrates each provide about 4 calories per gram, and fat about 9. To turn a calorie target into grams, take the calories assigned to each macro and divide by its calories-per-gram. For example, if 30 percent of a 2,000 calorie target goes to protein, that is 600 calories, and 600 / 4 = 150 grams of protein. The calculator repeats this for carbs and fat.
Macros only make sense on top of a total calorie figure, which usually comes from your TDEE adjusted for a goal like maintenance, loss or gain. Once you have that number, the split into protein, carbs and fat is a matter of preference and goals, and there is no single correct ratio. The tool handles the arithmetic; for a tailored plan, a nutrition professional is the right source. This is not medical advice.
About 4 calories per gram for protein and carbohydrates, and about 9 for fat.
Multiply your calorie target by the percentage, then divide by the macro calories-per-gram. 30 percent of 2,000 is 600 calories, and 600 / 4 = 150 grams of protein.
No. The best split depends on your goals and preferences. The calculator computes grams for whatever calorie target and ratios you choose.