Overview
What this tool does
A macro calculator converts a daily calorie target into grams of the three macronutrients: protein, carbs, and fat. This calculator gives you 5 preset splits (Balanced, High Protein, Keto, Low Carb, Endurance) plus a Custom mode where you set your own percentages. Each macro card shows grams, calories from that macro, and percent of total. Pair with our TDEE Calculator to set a calorie target first, then bring it here for the breakdown. 100% client-side, no signup.
How to
Use it in 3 steps
- Enter your daily calorie target. Use TDEE Calculator first if you don't have one.
- Pick a macro-split preset. Balanced (30/45/25) is a safe default; High Protein (40/40/20) is good if you're training; Keto (25/5/70) only if you're committing to a ketogenic protocol.
- Or pick Custom and drag the three sliders. They must sum to exactly 100% before grams display.
- Read the three macro cards: grams per day, calories from that macro, and percent of total.
FAQ
Frequently asked questions
▶Why 4 / 4 / 9 calories per gram?
Protein and carbohydrates each provide ~4 kcal per gram; fat provides ~9 kcal per gram. These are the standard Atwater factors used in food labeling. Alcohol (not a macro) is ~7 kcal per gram; this tool ignores alcohol.
▶Which preset should I pick?
Balanced if you have no specific goal. High Protein if you're training for muscle or cutting while preserving muscle. Keto only if you've researched and committed to it. Low Carb is a softer version of keto. Endurance if you're training for marathons or long bike rides where carbs fuel performance.
▶Is high protein safe long-term?
For healthy adults, yes. Multiple long-term studies have found no adverse kidney or bone effects from intakes up to 2-3 g per kg body weight per day. People with pre-existing kidney disease are an exception; consult a doctor.
▶Should the percentages be exact?
No. Real-world eating has natural variance. Use the gram targets as ballpark daily averages. If your protein lands within +/- 20g of target most days, that's plenty close.
▶Why doesn't this calculator factor in body weight directly?
Most macro recommendations are anchored to calories (which already account for body weight if you got the calorie number right). If you want protein-per-kg-body-weight targets, multiply your body weight in kg by 1.6-2.2 (training) or 0.8-1.0 (sedentary) and use that as the protein gram target instead.
▶Is anything sent to a server?
No. All math runs in your browser.