Macro Calculator
Split a daily calorie target into protein, carbohydrate and fat grams using a balanced, higher protein or lower carb ratio.
Runs on your device
Result
Results appear here as you type.
What it does
Protein and carbohydrate provide 4 kcal per gram and fat 9 kcal per gram. Choose a ratio and get gram targets for each meal.
How to use it
- Enter your daily calories (use the Calorie Calculator if unsure).
- Pick a ratio.
- Read grams per day and per meal.
Example
The example fills in realistic values and runs the tool. Select Try an example above to see it.
When it helps
- Meal planning.
- Strength training nutrition.
- Tracking in food apps.
Questions
Which ratio is best?
The one you can stick to. Higher protein helps preserve muscle when losing weight.
How many meals?
Choose 1 to 8; totals are the same either way.
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