Macro Calculator — Your Protein, Carbs & Fats in Grams

How to use

1. Enter your daily calories — use the TDEE calculator if you don't know them.
2. Pick a preset or set custom % — balanced, low-carb, high-protein, keto or your own.
3. Get gram targets — protein/carbs/fat per day, copyable for your tracking app.

General information only — not medical, financial or legal advice. Figures cross-checked against public official sources (IRS / HMRC / NHS / WHO guidance); content last reviewed September 2026. For decisions that matter, confirm with a licensed professional in your country.

About this tool

Counting calories without macros is half the job: protein preserves muscle, fats power hormones, carbs fuel training. This calculator converts your calorie target into gram targets (protein 4 kcal/g, carbs 4, fat 9) using evidence-based presets — Balanced 30/40/30, Low-Carb 40/30/30, High-Protein 35/45/20, Keto-style 25/5/70 — plus a fully custom split. Combined with the TDEE calculator for your true calorie needs, this is the complete macro toolkit.

FAQ

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