Macro Calculator
Split calories into protein, carbs and fat.
Runs in your browser. Nothing is uploaded — your input is processed on this device and discarded when you close the tab.
Macro Calculator
How to use this tool
- Enter daily calories and the percentage for protein, carbohydrate and fat.
- The percentages should add to 100; press Generate to see the grams.
- Use Load sample for 2,000 calories at 30% protein, 40% carbohydrate and 30% fat.
Worked example
At 2,000 calories with 30% protein, 40% carbohydrate and 30% fat, the split is 150.00 g protein (600 / 4), 200.00 g carbohydrate (800 / 4) and 66.67 g fat (600 / 9).
What this tool does not do / Limits
This is not medical advice. It converts calories by fixed energy values (4 calories per gram of protein and carbohydrate, 9 per gram of fat) and does not set a personal nutrition target; discuss dietary needs with a clinician or dietitian.
Frequently asked questions
Why divide fat by 9 and the others by 4?
Fat provides about 9 calories per gram, while protein and carbohydrate each provide about 4.
What if my percentages do not add to 100?
The tool asks you to fix them, because a split that does not total 100% cannot describe the whole calorie intake.
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