Macro Calculator
Calculate your daily macronutrient needs (protein, carbs, fat) based on your calorie goal and preferred macro split.
Enter daily calories to calculate macros.
How Macros Are Calculated
Protein: 4 cal/g | Carbs: 4 cal/g | Fat: 9 cal/g
Your total calories are split into protein, carbohydrates, and fat based on a percentage ratio. Each macro provides a different number of calories per gram.
Common Macro Splits
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| Low Fat | 30% | 50% | 20% |
| Low Carb | 40% | 25% | 35% |
| Keto | 30% | 5% | 65% |
| High Protein | 40% | 30% | 30% |
Disclaimer: These are general guidelines. Individual needs vary based on activity level, health conditions, and goals. Consult a nutrition professional for personalized advice.
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Last updated: 2026-08-08