Macro Calculator (Protein, Carbs, Fat)

Daily macros from calories

Enter daily calories and choose a protein / carbs / fat split. Grams use standard label factors: 4 kcal/g for protein and carbs, 9 kcal/g for fat.

Daily calories (kcal)

Macro split

Meals per day (optional split)

Protein (daily) —

Carbohydrates (daily) —

Fat (daily) —

Per meal (protein / carbs / fat) —

grams = (kcal × percent ÷ 100) ÷ kcal per gram. Custom split must total 100%.

Not dietary advice — adjust splits to your own plan and health professional guidance.