Macro Calculator — Your Protein, Carbs & Fats in Grams
Calories decide weight; macros decide composition. Enter your daily calorie target and get gram-level protein/carb/fat targets across proven splits — or set your own.
Quick answer: Free macro calculator: enter your daily calories and goal (cut, maintain, bulk) to get exact protein, carb and fat gram targets for balanced, low-carb or high-protein diets.
💡 Protein & carbs = 4 kcal/g, fat = 9 kcal/g. Hit protein first, fill the rest as you prefer.
How to use
- Enter your daily calories — use the TDEE calculator if you don't know them.
- Pick a preset or set custom % — balanced, low-carb, high-protein, keto or your own.
- Get gram targets — protein/carbs/fat per day, copyable for your tracking app.
About this tool
Counting calories without macros is half the job: protein preserves muscle, fats power hormones, carbs fuel training. This calculator converts your calorie target into gram targets (protein 4 kcal/g, carbs 4, fat 9) using evidence-based presets — Balanced 30/40/30, Low-Carb 40/30/30, High-Protein 35/45/20, Keto-style 25/5/70 — plus a fully custom split. Combined with the TDEE calculator for your true calorie needs, this is the complete macro toolkit.
FAQ
Which preset should I choose?
Why grams and not percentages?
Does protein need depend on body weight?
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