This free online macro calculator splits your daily calorie target into protein, carbohydrate, and fat grams based on the macro percentages you choose. Protein and carbs are calculated at 4 calories per gram, and fat at 9 calories per gram, so you can plan meals that match your nutrition or fitness goals.
How to Use the Macro Calculator
Enter your "Daily Calorie Target" (for example, from a calorie or BMR calculator).
Set your desired "Protein %", "Carbs %", and "Fat %" split.
Make sure the three percentages add up to 100%.
Click "Calculate Macros" to see the calories and grams for each macronutrient.
Frequently Asked Questions
It first multiplies your daily calorie target by each macro percentage to get calories per macro, then converts calories to grams using 4 calories per gram for protein and carbs, and 9 calories per gram for fat.
Yes. The calculator checks that your Protein %, Carbs %, and Fat % sum to approximately 100% (within 1%). If they don't, it shows a "Percentages must add up to 100%" message instead of a result.
The calculator requires a positive daily calorie target and non-negative percentages. If these conditions aren't met, it displays a message asking you to enter a valid calorie target and percentages.
Yes, the macro calculator is completely free with no sign-up required, and you can recalculate as many times as you like with different calorie targets or percentage splits.