Macro Calculator
A free, browser-based calculator. Runs entirely in your browser — no sign up, nothing stored.
Enter details
Result
Fill in the fields to see your result.
Estimate only — not medical or nutritional advice. Individual needs vary; consult a professional before making big changes.
How to use this calculator
- Enter your daily calories.
- Choose a split preset (or custom percentages).
- Read grams of protein, fat and carbs.
How it works
Protein and carbs are 4 kcal/g, fat is 9 kcal/g. Grams = calories × percentage ÷ kcal-per-gram. Percentages must total 100%.
Worked example
2,000 kcal, 30/30/40. = 150 g protein, 67 g fat, 200 g carbs.
Tips
- Estimate only — not medical or nutritional advice. Individual needs vary.
Frequently asked questions
What split should I use?
Balanced (30/30/40) suits most; higher protein helps when dieting. There's no single right answer.
Privacy?
Runs entirely in your browser. Your inputs are not saved or transmitted.
Related tools
Tip: Enter any known values to calculate the remaining results.
All calculations run in your browser. Your inputs are never saved or transmitted.