Macro Calculator
Convert daily calories into protein, carb and fat grams.
Enter daily calories and choose a macronutrient split (balanced, low-carb, keto, high-protein or custom) to see grams of protein, carbs and fat per day.
Common use cases
- Plan daily meals for a balanced or keto diet
- Switch between cutting and bulking macro splits
- Convert a calorie target into actionable food quantities
- Compare presets to find the diet style that fits your goals
Frequently asked questions
Calories per gram?▾
Protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g. (Alcohol = 7 kcal/g, not included.)
Best ratio for fat loss?▾
Higher protein (30-40%) helps preserve muscle. Carbs and fat split depends on personal preference and training type.
Does it adjust for body weight?▾
No — input your TDEE-based calories first. Use the calorie calculator to set them.