Turn a daily calorie target into grams of protein, carbohydrate and fat. Enter your calorie goal, or let the calculator estimate it from your weight and goal, then pick a macronutrient split such as balanced, higher protein or low carb. It converts the percentage split into grams using the standard energy values of four calories per gram for protein and carbs and nine for fat, giving you concrete daily targets to hit. Getting enough protein is the part most people underestimate, so seeing it in grams makes it easier to plan meals around it. These are general starting numbers for a healthy adult and not personalized nutrition advice, so adjust based on how your body responds. Everything is computed locally in your browser with nothing stored.