Macro Calculator
Split calories into protein, carbs, and fats using your chosen ratio
Unit: kcal
Unit: %
Unit: %
Protein
165.00 g
Carbs
220.00 g
Fat
73.33 g
How this calculator works
Calculate daily macro grams from calorie intake and macro percentage targets.
Protein/Carbs = 4 kcal per gram, Fat = 9 kcal per gram
Quick tips
- •Protein plus carbs should not exceed 100% if you want a realistic fat allocation.
- •Macros are a planning tool, not a rule that has to be perfect every day.
- •Use the output to build meal prep targets or grocery lists.
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Macro Calculator
This macro calculator converts your calorie target into daily grams of protein, carbohydrates, and fats using a simple percentage-based split.
Formula: Protein/Carbs = 4 kcal per gram, Fat = 9 kcal per gram
- Protein plus carbs should not exceed 100% if you want a realistic fat allocation.
- Macros are a planning tool, not a rule that has to be perfect every day.
- Use the output to build meal prep targets or grocery lists.
Frequently Asked Questions
What if my protein and carb percentages add up to more than 100?
Fat will drop to zero in this simple model. Adjust the percentages so the total does not exceed 100.
Can I use this for bulking or cutting?
Yes. Set calories according to your goal, then choose a macro split that fits your preference and performance needs.