Health & Fitness
Macro Calculator
Macro: macro Calculator splits your daily calories into protein, carbohydrate and fat (4, 4 and 9 kcal per gram) by the ratio you choose. Worked through below with real figures, and the calculator repeats the working on your own inputs — free, on-device, instant.
Macro Calculator turns your daily calories and macro split into grams of carbs, protein and fat per day using your calorie target split into carbs, protein and fat. The maths runs locally, so nothing you enter leaves the page.
About this calculator
It matters when you want a quick screening number before deciding whether a habit, plan or measurement deserves a closer look. The governing relationship: Macro Calculator splits your daily calories into protein, carbohydrate and fat (4, 4 and 9 kcal per gram) by the ratio you choose. See it on real numbers: On a 2,000-kcal day with 30% protein / 40% carbs / 30% fat: 150 g protein, 200 g carbs and 67 g fat (protein & carbs = 4 kcal/g, fat = 9 kcal/g). Estimates only. The calculator above applies the same steps to whatever you enter — computed locally, nothing sent anywhere.
How to use
- Enter your daily calorie target.
- Choose a macro split such as balanced, low carb, high protein, or keto.
- Press Calculate to see grams of carbs, protein, and fat.
- Adjust the split if it does not fit your routine.
Why use Macro Calculator
Fast
Calculations run in your browser. No round trip to a server.
Private
Your inputs never leave your device. Nothing is uploaded.
Free
No signup, no paywall, no ads-in-results, no watermarks.
Educational
Uses common estimation formulas for educational purposes. Results are not medical advice and should not replace professional guidance.
Mobile-ready
Optimised for phones, tablets, and desktops alike.
Transparent
Clear about formulas used and their limits, with disclaimers where they matter.
Common uses
Use it for setting realistic training goals
Use it for everyday fitness check-ins
Use it when logging weekly numbers
Use it for gym and home-workout planning
Macro in personal-training sessions
Use it for comparing before-and-after
Technical notes
Macro Calculator splits your daily calories into protein, carbohydrate and fat (4, 4 and 9 kcal per gram) by the ratio you choose.
These are general-population estimates and not a substitute for advice from a qualified clinician.
Nothing you type is uploaded — the calculation happens entirely on your device.
FAQ
How are macro grams calculated?
Each macro’s calorie share is divided by its energy density: 4 kcal/g for carbohydrate and protein, 9 kcal/g for fat. For 2000 kcal balanced, that is 250 g carbs, 125 g protein, 56 g fat.
What do the split presets mean?
Balanced is 50/25/25, low carb is 20/40/40, high protein is 40/40/20, and keto is 5/25/70, written as carbohydrate / protein / fat.
Which split is best?
It depends on goals and preference. Higher protein supports muscle retention, while keto minimises carbs — consistency usually matters more than the exact ratio.
Does the Macro Calculator send my data to a server?
No. The Macro Calculator runs entirely in your browser — your inputs never leave your device, and nothing is uploaded or stored.
Worked example
On a 2,000-kcal day with 30% protein / 40% carbs / 30% fat: 150 g protein, 200 g carbs and 67 g fat (protein & carbs = 4 kcal/g, fat = 9 kcal/g). Estimates only.