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.
Percent splits are templates. A 80 kg lifter may want protein in grams per kilogram even if that does not match 30% of calories. Fat has 9 kcal per gram, so a “low fat” percentage still needs enough fat for hormones and food satisfaction.
Enter calories from the Calorie Calculator or from a target you already trust. Conditions like diabetes need professional nutrition advice. This page does not build a meal plan or count micronutrients.
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Frequently asked questions
How are macros calculated?
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.
Can I enter my own calories?
Yes — switch to “Enter calories” if you already have a daily target.
Which split should I choose?
Balanced is a solid default. High protein suits many training goals; lower carb or lower fat are optional preferences.
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