Macro Calculator

A macro calculator converts a daily calorie target into grams of protein, carbohydrate, and fat. It uses the standard energy values — 4 calories per gram for protein and carbs, 9 for fat — and applies the split you choose, from balanced through to keto. Macros are a planning tool: hitting them roughly and consistently matters far more than hitting them exactly. It runs in your browser.

How to use it

1. Enter your daily calorie target — the calorie calculator will give you one.
2. Choose a diet style: balanced, high protein, low carb, or keto.
3. See your daily grams of protein, carbs, and fat.

Examples

• 2,000 calories on a balanced split → 150 g protein, 200 g carbs, 66.67 g fat.
• 2,400 calories on keto → 150 g protein, 30 g carbs, 186.67 g fat.

Frequently asked questions

How many grams of protein do I need?

Common guidance for active people is roughly 1.6–2.2 grams per kilogram of body weight per day, which for a 70 kg person is about 112–154 grams. The splits here land in that region for typical calorie targets.

Why 4/4/9 calories per gram?

Those are the standard Atwater energy values: protein and carbohydrate each release about 4 calories per gram when metabolised, and fat about 9. That's why fat targets look small in grams even when fat is a large share of your calories.

Which split is best for fat loss?

The calorie deficit drives fat loss, not the split. That said, a higher protein share helps preserve muscle and keeps you fuller, which is why the high-protein option suits most people who are cutting.

Do I need to hit macros exactly every day?

No. Landing within roughly 10% of your targets most days produces the same results as obsessive precision, and it's far more sustainable. Protein is the one worth tracking most closely.