Health & Fitness Calculators
Macro Calculator
Split your daily calories into protein, carbohydrate, and fat grams based on your goal: maintain, lose, or gain.
Quick guide
Enter your daily calories and choose your goal: maintain, lose, or gain. The calculator splits the calories into grams of protein, carbohydrate, and fat, using 4 kcal per gram for protein and carbs and 9 kcal per gram for fat.
Read the full explanationHow It Works
Macronutrients supply calories in different amounts: protein and carbs provide 4 kcal per gram, fat 9 kcal per gram. Goal-based splits shift the balance — higher protein for fat loss, more carbs for muscle gain.
Formula Used
Grams = (calories × macro %) ÷ kcal per gram (4 for protein/carbs, 9 for fat).
Example Calculation
At 2,000 kcal for maintenance (30/40/30): 150 g protein, 200 g carbs, and 67 g fat per day.
Practical Use Cases
- Turn a calorie target into meal-planning numbers.
- Prioritize protein while dieting.
- Fuel strength training with adequate carbs.