Calculators
Macros Calculator
Split a daily calorie target into grams of protein, carbohydrate and fat by percentage, with per-meal amounts.
- Runs in your browser
- Nothing uploaded
The tool
Enter your numbers below. Results update as you type, and nothing leaves your browser.
Everything you enter stays on your own machine. Nothing is sent to us or to anyone else, which you can confirm in your browser network tab.
What people use it for
- Setting nutrition targets
- Meal planning
- Coaching clients
- Tracking food intake
About this tool
What the Macros Calculator does
Macronutrients supply energy: protein and carbohydrate provide about 4 kcal per gram and fat about 9 kcal per gram. Choosing a percentage split of your calories and converting it to grams gives daily and per-meal targets.
It also works as a macro split calculator or a macronutrient calculator.
Formula
- Protein (g) = calories × protein % ÷ 4
- Carbohydrate (g) = calories × carb % ÷ 4
- Fat (g) = calories × fat % ÷ 9
Worked example
Using the starting values in the calculator above:
| Input | Value |
|---|---|
| Daily calories | 2,200 |
| Protein | 30% |
| Carbohydrate | 40% |
| Fat | 30% |
| Meals per day | 4 |
| Result | Value |
|---|---|
| Protein | 165 |
| Carbohydrate | 220 |
| Fat | 73 |
| Per meal | 41 g protein, 55 g carbs, 18 g fat |
How to read the result
Set protein first (for example 1.6 g per kg for active people), then split remaining calories between carbs and fat to preference.
Fibre-rich carbohydrates and unsaturated fats support health whatever the split.
General information, not medical advice. Speak to a qualified health professional before making changes to diet, exercise or treatment.
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Questions
Questions about this tool
The things clients actually want to know — costs, timelines, ownership and what happens after launch.
Many people do well with 25–35% protein, 35–50% carbohydrate and 25–35% fat, adjusted to goals and preference.
About 4 for protein and carbohydrate, 9 for fat and 7 for alcohol.
Calories matter most, but higher protein helps preserve muscle and control hunger.
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