Macro Calculator
Protein(g) = Calories × Protein% ÷ 400; Carbs(g) = Calories × Carb% ÷ 400; Fat(g) = Calories × Fat% ÷ 900Protein: 2000×0.30÷4=150g; Carbs: 2000×0.50÷4=250g; Fat: 2000×0.20÷9≈44g
Free online tool
Macro Calculator
Enter your daily calorie goal and desired macro split percentages.
Instant calculation
Macro Calculator
Enter your daily calorie goal and desired macro split percentages.
Your result
Calculation
Your numbers stay in this browser. Nothing is uploaded or saved.
Three clear steps
How to use this calculator
- 01
Enter daily calories
Type your target daily calorie intake.
- 02
Enter macro split
Type the percentages for protein, carbs and fat (must sum to 100).
- 03
See gram targets
Calculate to see your daily targets in grams for each macro.
The formula
How this calculation works
Protein and carbs provide 4 cal/g, fat provides 9 cal/g. Percentages must sum to 100%.
Check the method
Worked examples
Each example follows the same formula used by the calculator.
2,000 calories, 30% protein, 50% carbs, 20% fat — macros?
Protein: 2000×0.30÷4=150g; Carbs: 2000×0.50÷4=250g; Fat: 2000×0.20÷9≈44g150g protein, 250g carbs, 44g fatCommon questions
Questions about this calculation
What is the Macro Calculator?
The Macro Calculator helps you calculate your daily macronutrient targets in grams from total calories. Enter your values and select Calculate to get an instant result.
How is the result calculated?
Protein and carbs provide 4 cal/g, fat provides 9 cal/g. Percentages must sum to 100%.
Can you show an example?
Example: 2,000 calories, 30% protein, 50% carbs, 20% fat — macros? — 150g protein, 250g carbs, 44g fat.
Is my data saved when I use the Macro Calculator?
No. All calculations run locally in your browser. Your inputs and results are never uploaded, stored or shared with anyone.
Is the Macro Calculator free to use?
Yes. The Macro Calculator is completely free. No account, sign-up or payment is required. It works on mobile, tablet and desktop.
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