Macro Calculator
Split your daily calories into protein, carbs and fat
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Macros are the protein, carbohydrate and fat that make up your calories (protein and carbs have 4 kcal/g, fat 9 kcal/g). A balanced split works for most people; higher protein helps preserve muscle in a deficit, and keto keeps carbs very low.
How to use this macro calculator
Enter your daily calorie target in kcal — if you don't know it yet, get one from our TDEE calculator first. Then pick a diet preset: balanced (30% protein · 40% carbs · 30% fat), low-carb (40/25/35), high-protein (40/35/25) or keto (25/5/70). Press calculate and your daily grams of protein, carbs and fat appear instantly — no sign-up needed.
How to read your result
Each line shows the daily grams for one macronutrient plus the share of calories it supplies. These are day-level totals, so spread them across your meals — for example three meals and a snack. Protein is the number to hit most consistently, while carbs and fat can flex from day to day. Judge yourself on a weekly average rather than a single perfect day.
The formula and the science behind it
The math uses the Atwater factors: carbohydrate and protein provide about 4 kcal per gram, while fat provides about 9 kcal. The calculator multiplies your calories by each preset's percentage and divides by that factor — 2,000 kcal on the balanced split gives 150 g protein, 200 g carbs and about 67 g fat. Percentage-based splits like these are the standard way dietitians translate a calorie budget into actual food.
Limits and practical tips
Presets are starting points, not prescriptions — insulin sensitivity, training style and food preferences differ, so adjust after a few weeks of real-world results. The output is only as good as the calorie figure you feed in, so pair this tool with our TDEE and calorie-deficit calculators and check your BMI for context. Then log your meals with AI photo analysis in the CaloNote app to see whether your actual macros match the plan.
Frequently Asked Questions
- What is a macro calculator?
- A macro calculator splits your daily calorie target into grams of protein, carbohydrate, and fat. You enter your calories and choose a diet type, and it returns the macronutrient breakdown suited to fat loss, maintenance, or muscle gain.
- How do I use a macro calculator?
- Enter your daily calorie goal and select your objective, then the calculator applies the matching macro ratio. Each gram of protein and carbohydrate provides 4 calories and fat provides 9, which is how the grams are derived from your calories.
- What is a good macro split for muscle gain?
- A common muscle-gain split is around 30 percent protein, 40 percent carbohydrate, and 30 percent fat, with protein high enough to support recovery. Fat loss usually raises protein and lowers carbs, so the right split depends on your goal.