Macro Calculator
Enter your daily calories and choose a diet style. We convert it into grams of carbohydrates, protein and fat.
This calculator gives general estimates for information only. It is not medical advice and does not replace a consultation with a doctor or other qualified health professional.
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The formula
Grams = (calories x percent share) / calories per gram. Carbs and protein: 4 kcal per gram. Fat: 9 kcal per gram.
What macros are
Macronutrients are the three big sources of calories: protein, carbohydrates and fat. Calories tell you how much to eat. Macros tell you what that food is made of.
The splits we offer
| Style | Carbs | Protein | Fat |
|---|---|---|---|
| Balanced | 45% | 25% | 30% |
| Low carb | 25% | 35% | 40% |
| Keto | 5% | 20% | 75% |
| High protein | 35% | 35% | 30% |
A worked example
On 2,200 calories with the balanced split: carbs 45 percent is 990 calories, or 248 g. Protein 25 percent is 550 calories, or 138 g. Fat 30 percent is 660 calories, or 73 g.
Pick what you can stick to
No single split is best for everyone. Pick the one that fits how you like to eat, and keep protein adequate. If you have diabetes, kidney disease or another condition, agree your targets with your doctor or dietitian.
Examples to check
Type these into the calculator above to see how it behaves. Every result below was produced by the same calculator code that runs on this page.
| What you enter | What you get |
|---|---|
| Daily calories: 1800; Balanced (45% carbs, 25% protein, 30% fat) | Carbohydrates: 203 g (45%); Protein: 113 g (25%) |
| Daily calories: 2200; Balanced (45% carbs, 25% protein, 30% fat) | Carbohydrates: 248 g (45%); Protein: 138 g (25%) |
| Daily calories: 2800; Balanced (45% carbs, 25% protein, 30% fat) | Carbohydrates: 315 g (45%); Protein: 175 g (25%) |
Macro Calculator: frequently asked questions
Do I need to hit my macros exactly?
No. Staying within about 10 percent of your targets is plenty. Consistency over weeks matters far more than any single day.
Can I rely on this result as medical advice?
No. It is a general estimate for information only. It cannot replace a check-up, and your doctor can interpret the numbers for your own situation.
Is what I enter in this calculator saved or sent anywhere?
No. The calculation runs in your browser, so what you enter is not sent to our servers. We only count, anonymously, whether a tool ran successfully.
Is this calculator free to use?
Yes. It is free, needs no sign-up and has no usage limit.
Last reviewed: October 3, 2026