Macro Calculator
Split your daily calories into protein, carbohydrate and fat grams — balanced, high-protein, low-carb or keto — or set your own percentages.
For general information only — not medical advice. Results are estimates; talk to a doctor or qualified health professional about your own health.
How to use
- 1Enter your daily calorie target (use the calorie calculator if you don't know it).
- 2Pick a diet style or enter custom percentages.
How it's calculated
Grams = calories × share ÷ energy per gram. Protein and carbohydrate provide 4 kcal/g; fat provides 9 kcal/g.
Frequently asked questions
Which macro split is best?
The best one is a split you can stick to. Total calories drive weight change; enough protein helps keep muscle while losing fat.
How much protein do I need?
Many active adults do well on 1.6–2.2 g per kg of body weight, especially when training or dieting.
What counts as keto?
Typically under about 50 g of carbohydrate a day (often 20–30 g), with most calories from fat.