Macro Calculator

Split your daily calories into protein, fat, and carbs to get grams and calories for each, which makes meal prep easier.

Enter daily calories first.

Quick health notes

  • Protein helps with satiety and muscle maintenance.
  • Fat is more calorie-dense and affects hormones, satiety, and food choices.
  • Carbs often support training, recovery, and daily energy.

How to use this tool

  1. Enter your daily calorie target, then choose a preset split or type a custom ratio.
  2. Make sure protein, fat, and carbs add up to 100.
  3. Click Calculate to turn the ratio into calories and grams for each macro.

FAQ

Which macro split is best for me?

Beginners can start with a balanced split. If you are cutting and want to hold onto muscle, try a higher-protein split and adjust from there.

Do I need to hit the numbers perfectly every day?

No. The long-term average matters more. Hit your protein target first, then refine fat and carbs over time.

Is low carb always faster for fat loss?

Not always. Total calories and sustainability matter more. The best strategy is usually the one you can keep doing.

Can people with medical conditions use this directly?

This tool is for general health management. If you have diabetes, kidney disease, or similar conditions, check with a doctor or dietitian first.

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Related health tools

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Calorie Goal Calculator Choose a calorie target first, then split it into macros here. Protein Intake Calculator Set a practical protein target before fine-tuning fat and carbs.
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