Macro Calculator
Split calories into protein, carbs and fat.
Private by design — everything is calculated on your device, nothing is storedTry: Calorie target=2000, Protein %=30, Carbs %=40, Fat %=30 → 2,000 kcal, 150 g (30%), 200 g (40%), 67 g (30%)
How to use
Macros are the three nutrients that supply energy. This splits a calorie target into grams using their densities: protein and carbs 4 kcal/g, fat 9 kcal/g.
Formula
grams = kcal × % / density
FAQ
Why must they total 100%?
Percentages are shares of the same calorie total.
Typical split?
A balanced plan is often 30/40/30; athletes shift protein up.
Do I count fibre?
Fibre is part of carbs; net-carb diets subtract it.
Related calculators
TDEE CalculatorBMR CalculatorCalorie Deficit CalculatorBody Fat CalculatorBMI CalculatorIdeal Weight CalculatorKeto Macro CalculatorBulking Macro CalculatorCutting Macro CalculatorVegan Macro CalculatorFemale TDEE CalculatorMale TDEE CalculatorBMR Calculator (Mifflin-St Jeor)Harris-Benedict CalculatorKatch-McArdle CalculatorBody Fat Percentage CalculatorLean Body Mass CalculatorCalorie Calculator for Weight LossCalorie Calculator for Weight GainMaintenance Calorie CalculatorProtein CalculatorProtein Intake CalculatorCarbs CalculatorFat Intake CalculatorMacro Split CalculatorIIFYM CalculatorFlexible Dieting CalculatorCalorie Deficit Calculator (kg)Calorie Deficit Calculator (lbs)RMR CalculatorMetabolic Rate CalculatorWaist to Height Ratio CalculatorWaist to Hip Ratio CalculatorLean Bulk CalculatorRecomp CalculatorReverse Dieting CalculatorCalorie Maintenance Calculator (Female)Calorie Maintenance Calculator (Male)