Macro Calculator
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.
How to use Macro Calculator
- Enter your daily calorie target.
- Choose your goal or macro ratio.
- Read your grams of protein, carbs and fat.
Frequently asked questions
How does it split calories into macros?
It converts your daily calories into grams of protein, carbs and fat using your chosen ratio, at 4 calories per gram for protein and carbs and 9 for fat.
What ratios does it support?
You choose the split for cutting, maintenance or bulking, and it distributes your calories to match.
Do I need my calorie target first?
Yes. Enter your daily calorie goal, which you can get from a TDEE calculator, and the tool splits it into macros.
What is Macro Calculator?
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.
Is Macro Calculator free to use?
Yes. Macro Calculator is completely free, with no sign-up and no usage limits.
Does Macro Calculator work in a web browser?
Yes. Macro Calculator runs in any modern web browser. There is nothing to download or install.
Is my data private with Macro Calculator?
Yes. Macro Calculator runs entirely on your device in your browser, so nothing you enter is uploaded to a server.
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Link this tool from a README, doc or site. The badge links back to this page.
[](https://yourhack.ai/macro-calculator)