Macro calculator
Turn calories into daily macro targets.
Choose a starting ratio or set your own percentages, then see how many grams of protein, carbohydrates, and fat fit your calorie target.
Your targets
Your macro grams will appear here.
Enter a calorie target and a percentage split totaling 100%.
Your targets
Protein
Carbs
Fat
These targets use 4 calories per gram for protein and carbohydrates, and 9 calories per gram for fat.
About the presets
Presets are practical starting examples, not universal definitions or medical prescriptions. You can edit every percentage before calculating.
Sources: USDA nutrition resources and USDA food composition guidance.
Disclaimer: This calculator provides general estimates and is not medical advice. Talk with a qualified healthcare professional before making significant changes to your diet, especially if you are pregnant, under 18, managing a medical condition, or recovering from an eating disorder.