Macro Calculator
Split daily calories into protein, carbs and fat.
Macro Calculator divides a daily calorie target into protein, carbohydrate and fat using balanced, high-protein, low-carb, ketogenic or custom percentages that must total 100. It gives grams and calories for each, grams per meal, and protein per kilogram of body weight so you can check it against guidance. Nothing is uploaded.
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Runs entirely on your device. No file or text you enter here is uploaded. How to verify it.
This is a calculation tool, not medical advice. The result is an estimate from a published formula and cannot account for your individual circumstances. Talk to a healthcare professional about anything that matters.
How to use Macro Calculator
- Enter your daily calorie target and how many meals you eat.
- Pick a preset, or type your own three percentages until they total 100.
- Read the grams for each macro, per day and per meal.
Questions about Macro Calculator
What is a sensible protein target?
Published guidance runs from 0.8 g per kilogram of body weight, a floor for a sedentary adult rather than a goal, up to about 2.2 g/kg for people training hard or losing weight. The tool shows your split in those units so you can check it. Above roughly 2.2 g/kg no extra benefit has been demonstrated in healthy people.
Why must the three percentages total 100?
Because they are shares of one calorie budget. If they do not add up, part of the energy is unassigned and every gram figure below would be wrong. The running total is shown as you type, and no split is produced until it balances.
Where do the calories per gram come from?
They are the Atwater factors: 4 kcal a gram for protein and carbohydrate, 9 for fat, and every food label in the world uses the same three. Fibre yields rather less than 4 in practice, and alcohol is 7 and sits in none of the three columns, which is why a night out never reconciles.
Are net carbs the same as the carbohydrate figure here?
No. European labels count fibre inside the carbohydrate total, as this tool does, while US labels allow it to be subtracted to give net carbs. The same food can carry two different numbers, so check which convention your tracking app follows before comparing.
Does the split matter more than the calorie total?
For weight change, no — total energy dominates, and the ratios are quoted with far more confidence than the evidence supports. Protein is the one worth setting deliberately, since it protects lean mass in a deficit and is the most filling of the three. The rest is largely what you can stick to.
Is Macro Calculator really free, with no limits?
Yes. There is no account, no daily cap, no file-size tier and no watermark, because there is no server cost to recover. The site is funded by clearly disclosed partner recommendations on the Partners page, never by metering the tools.
Are my files or text uploaded when I use Macro Calculator?
No. Everything is processed by JavaScript running in your browser, on your device. You can verify it: open your browser's developer tools, switch to the Network tab, and use the tool. You will see no request carrying your data — because there is nowhere for it to go.