Macro Calculator
Split daily calories into protein, carbs and fat.
What would you like to do next?
Split your calories into macros
Macronutrients are the protein, carbohydrate and fat that make up your calories. Enter your daily calorie total and choose a split, such as balanced, low carb, high protein or keto, to see the grams of each macro to aim for. The maths uses 4 calories per gram of protein and carbs and 9 per gram of fat. Pair it with the calorie calculator to set your target first. This is general guidance, not a meal plan.
Why grams, not just percentages
Knowing the actual grams of protein, carbs and fat makes a split far easier to follow when reading food labels.
Frequently asked questions
How many calories per gram?
Protein and carbohydrate each provide 4 calories per gram, while fat provides 9 calories per gram. The tool uses these to convert percentages into grams.
Which split should I choose?
Balanced suits most people. Low carb and keto cut carbs for fat, while high protein favours muscle goals. Personal preference and any medical guidance matter most.