Macro Calculator

How to use this calculator

1. Enter your daily calorie target.
2. Set macro percentages for protein, carbs, and fat (they’ll be normalized if slightly off 100%).
3. We convert macro calories into grams so you can plan meals by grams instead of percentages.

Inputs explained

Daily calories

Total calories you want to consume each day.

Protein %

Percent of calories from protein (4 cal/g).

Carb %

Percent of calories from carbs (4 cal/g).

Fat %

Percent of calories from fat (9 cal/g).

When to use it

• Setting macro targets for cutting, maintenance, or bulking phases.
• Translating popular splits (40/30/30, keto, high-protein) into grams for meal prep.
• Comparing how macro ratios change when calories are higher or lower.

Tips & cautions

• Keep percentages totaling ~100% for the most accurate gram outputs.
• Adjust protein upward if you’re strength training; keep fat above a healthy minimum.
• Pair macro tracking with fiber and micronutrient goals for balanced nutrition.
• Does not enforce that percentages equal 100%—double-check your numbers.
• General guidance only; therapeutic diets should be set with a dietitian.
• Does not account for alcohol calories or keto net-carb tracking.

Worked examples

Deep dive

FAQs

Do percentages have to equal 100?

We scale them automatically, but try to keep them near 100 for accuracy.

Can I target a gram amount instead?

Enter the grams you want into two macro categories, then adjust the third to hit your calorie goal.

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