Convert a calorie target into protein, carbohydrate, and fat grams. Enter a calorie target and macro split to calculate protein, carbohydrate, and fat grams.
Complete the form and select “Calculate result.” Your measurements never leave this page.
A transparent overview of the inputs, method, and appropriate interpretation.
It allocates daily calories by the selected percentages, using four calories per gram for protein and carbohydrate and nine calories per gram for fat.
Energy-to-macronutrient conversionClear answers to help you understand and use your estimate.
Yes. It is free, runs in your browser, requires no account, and does not store the measurements you enter.
No. This result is an educational estimate, not a diagnosis or treatment recommendation. A qualified professional can interpret it within your complete health and training context.
Food labels, fiber, alcohol, recipe estimates, portion measurement, and normal tracking error can make logged calories differ from calculated macros.
Update the split whenever your calorie target, body weight, training block, or dietary preference changes.
Read our calculation methodology →Still have questions? Explore the guides ↗