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Macro Calculator

Calculate daily protein, carb, and fat targets from your calorie goal.

Protein (30%)

165g

Carbs (40%)

220g

Fat (30%)

73g

Related Guide

Macro Calculator: How to Set Your Protein, Carb, and Fat Targets

Read Guide →

About This Tool

Free macro calculator online — enter your daily calorie target and a macronutrient split (or choose a preset like balanced, high-protein, or low-carb), and instantly get your protein, carbohydrate, and fat targets in grams. No sign-up, no upload, entirely browser-based. This tool is built for anyone following "If It Fits Your Macros" (IIFYM) style tracking, bodybuilders and strength athletes dialing in body composition goals, or anyone who wants more precision than a simple calorie count. Since protein and carbs provide 4 calories per gram and fat provides 9, the calculator handles the gram conversion automatically from whatever percentage split you choose.

How to Use

  1. 1

    Enter your daily calorie target

    Use your TDEE or a custom calorie goal (from the Calorie/TDEE Calculator if needed).

  2. 2

    Choose a macro split

    Pick a preset (balanced, high-protein, low-carb) or set custom percentages for protein, carbs, and fat.

  3. 3

    Read your gram targets

    See exactly how many grams of protein, carbs, and fat to hit per day.

Frequently Asked Questions

How many calories are in a gram of protein, carbs, and fat?+
Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. This is why the same percentage split produces very different gram amounts for fat versus protein or carbs.
What macro split should I use?+
A common balanced starting point is roughly 30% protein, 40% carbs, 30% fat, but this varies by goal — higher protein is often recommended during a calorie deficit to preserve muscle, while athletes may want higher carbs for performance.
Do I need to hit my macros exactly every day?+
No — being reasonably close (within 5–10 grams) is generally sufficient for most people's goals. Exact precision matters more for competitive bodybuilders or physique athletes very close to a target look.

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