Macro Calculator
A macro split divides your daily calories into protein, carbohydrate and fat. This calculator turns the shares you choose into grams, so you can see a target for each one.
- Free
- Works offline after your first visit
- Saves on this device
- No sign-up
- Updated
How it works
Protein and carbohydrate each give about 4 calories per gram. Fat gives about 9 calories per gram. Each share of your calories is worked out first, then divided by its calorie value.
The three shares should add up to 100%. The total line shows the sum, so you can see when it is off. The split is yours to choose, and this tool does not pick one for you.
Worked example
At 2,000 calories a day, with 30% protein, 40% carbs and 30% fat, the target is 5 oz of protein, 7 oz of carbs and 2 oz of fat.
Questions
Where should my calorie number come from?
Use a daily target from a plan you trust, or an estimate from a doctor or dietitian. This tool does not set a calorie figure.
Do I have to use these shares?
No. They are a starting point, and you can change any of them, as long as the three still add up to 100.
Are the grams the weight of the food?
No. They are the amount of protein, carbs or fat in your food. Nutrition labels list those amounts per serving.
More like this
- Calories Burned Walking CalculatorCalories from your weight, pace and time.
- Treadmill Calorie CalculatorCalories from speed, incline and time.
- Calories Burned Cycling CalculatorCalories from speed, weight and ride time.
- Calories Burned Running CalculatorCalories from pace, weight and time.
- Calories Burned from Steps CalculatorEstimated calories from steps, height and weight.
- Calories Burned Swimming CalculatorCalories from effort, weight and time in the water.