Macro Calculator
Calculate your daily protein, carb and fat targets from a calorie target and percentage split with this free macro calculator in your browser.
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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.
Before you rely on this: First-pass guide only. Verify safety-critical or regulated work against the relevant standards, your project requirements and a qualified professional.
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
- TDEE Calculator
- Calorie Deficit Calculator
- Protein Intake Calculator
- BMR Calculator
- Ideal Body Weight Calculator
- Weight Change Timeline Calculator
Explore more in Health, Fitness, Nutrition & Body.
Cite this tool
Zerdly. (2026). Macro Calculator. Retrieved from https://www.zerdly.com/tools/macro-calculator/
Tip: Enter any known values to calculate the remaining results.
All calculations run in your browser. Your inputs are never saved or transmitted.