Macro Calculator
Protein, carbs and fat grams from a daily calorie target.
Enter values
kcal
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Step by step
The formula
grams = calories × ratio ÷ (4 kcal/g protein & carbs, 9 kcal/g fat)
Macronutrient targets split your calorie budget between protein, carbohydrates and fat. Protein and carbs carry about 4 kcal per gram, fat about 9 — which is why fat grams always look small next to the others even at a generous share of the total.
All calculations run locally in your browser and update instantly as you type.
Example calculations
Common questions this calculator answers — select one to load its values.
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Frequently asked questions
How many calories are in each macro?+
Protein and carbohydrates provide about 4 kcal per gram, and fat about 9 kcal per gram.
Which split should I pick?+
It depends on your goals and how you feel. Balanced suits most people; low-carb and high-protein are popular for fat loss and muscle retention.
All calculations run locally in your browser. Nothing you type is sent to a server.