Macro Calculator
Split daily calories into protein, carb, and fat grams.
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Worth Knowing
This tool splits a daily calorie target into grams of protein, carbohydrate, and fat using the standard 4/4/9 kcal-per-gram values. The split that works best is highly individual: higher protein tends to help with satiety and muscle retention, while the carb-to-fat ratio is largely a matter of preference and performance rather than fat loss, since total calories drive weight change. Set protein first based on body weight, then divide the remaining calories between carbs and fat to taste.
How to Use
- Enter Daily calories into the first field of the Macro Calculator.
- Fill in the rest: Protein, Carbs, Fat.
- Your result appears instantly as you type — there's no submit button or page reload.