Macro Calculator
Protein, carbs and fat targets from your daily calories.
See how it works
Watch a quick simulation of this tool in action — no file needed.
How to use Macro Calculator
Follow these steps — everything happens instantly in your browser.
- 1
Step 1. Enter your daily calorie target.
- 2
Step 2. Pick a macro split (balanced, low-carb, keto or high-protein).
- 3
Step 3. Enter meals per day for a per-meal breakdown.
- 4
Step 4. Read protein, carbs and fat in grams plus a visual split bar.
Why use this tool
Frequently asked questions
Everything you might want to know about macro calculator.
Popular
Calorie Calculator
Daily calorie needs using Mifflin-St Jeor — for loss, maintenance and gain.
Daily Protein Calculator
Protein target in g/kg/day by activity, age and goal.
Calorie Deficit Calculator
Plan a safe daily deficit to hit your weight loss goal on time.
Exercise Calorie Burn
Calories burned for 15+ activities using METs.