Macro Calculator
Estimate daily macronutrient targets for your goals.
Macro split
Daily macros
123g / 164g / 55g
P / C / F at 1,639 kcal
Protein
123 g (30%)
Carbs
164 g (40%)
Fat
55 g (30%)
Macro ratios are general starting points. Adjust with a professional if you have specific health needs.
In-depth explanation
Set daily protein, carbohydrate, and fat targets from your calorie needs (or a manual calorie entry) using common macro splits. Everything runs locally in your browser — your inputs are not uploaded to produce the result.
Calories are split by percentage (e.g. 30/40/30), then converted to grams: 4 kcal/g for protein and carbs, 9 kcal/g for fat. Switch to “Enter calories” if you already have a daily target.
Balanced is a solid default. High protein suits many training goals; lower carb or lower fat are optional preferences. Use Macro Calculator for quick planning; confirm important money, tax, or health decisions with an official source or professional when needed.
Frequently asked questions
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