Macro Calculator
Turn your daily calories into grams of protein, carbohydrates and fat — for a balanced, low-fat, low-carb or high-protein diet.
For healthy adults. These are estimates, not medical advice. Ask a doctor or dietitian about your own targets — especially if you are pregnant, have a health condition or are under 18.
From calories to macros
fat: 9 kcal per gram
grams = calories × share ÷ kcal per gram
Example: 2,594 kcal with a balanced split (50% carbs, 20% protein, 30% fat) gives 324 g carbohydrates, 130 g protein and 86 g fat.
Diet presets
| Diet | Carbs | Protein | Fat |
|---|---|---|---|
| Balanced | 50% | 20% | 30% |
| Low fat | 60% | 20% | 20% |
| Low carb | 25% | 35% | 40% |
| High protein | 40% | 30% | 30% |
All presets stay close to common dietary guidance (45–65% carbs, 10–35% protein, 20–35% fat for adults); the low-carb preset deliberately goes below the carbohydrate range.
Frequently asked questions
How do I calculate my macros?
Find your daily calories, choose a split, multiply calories by each share and divide by 4 (protein, carbs) or 9 (fat).
What is a good macro split?
For most people a balanced split such as 50/20/30 works. More protein can help when losing weight or building muscle.