+Health calculator

Macro Calculator

Grams of protein, carbs, and fat from calories and split.

Enter daily calories, protein and carbs and get protein (g) and carbs (g) instantly.

InDaily caloriesInProteinInCarbsInFatOutProtein (g)OutCarbs (g)OutFat (g)
4 inputs4 resultsFree no signupPrivate in your browser

Macro Calculator

Fill in the values and the answer updates as you type.

Live
1 Your numbers
kcal
%
%
%
2 Your result

How the Macro Calculator works

Protein and carbs provide 4 kcal per gram, fat provides 9 kcal per gram. The split total should equal 100%.

Inputs and results

The Macro Calculator takes 4 inputs and gives 4 results.

What you enter

  • Daily calories (kcal) — starts at 2000.
  • Protein (%) — starts at 30.
  • Carbs (%) — starts at 40.
  • Fat (%) — starts at 30.

What you get

  • Protein (g)
  • Carbs (g)
  • Fat (g)
  • Split total

Example: Macro Calculator with the starting values

With daily calories 2000 kcal, protein 30 %, carbs 40 % and fat 30 %, the calculator returns:

Example results
Protein (g)150
Carbs (g)200
Fat (g)67
Split total100%

Change any value above and the results update straight away.

Macro Calculator FAQ

How do I use the Macro Calculator?

Enter daily calories, protein, carbs and fat in the fields, then read protein (g), carbs (g), fat (g) and split total in the result panel. The answer updates as you type, and you can press Calculate or Enter to refresh it. Use “Copy link” to share your exact numbers with someone else.

What does the Macro Calculator calculate?

Grams of protein, carbs, and fat from calories and split. It returns protein (g), carbs (g), fat (g) and split total from the 4 values you provide.

What values does the Macro Calculator start with?

It opens with daily calories 2000 kcal, protein 30 %, carbs 40 % and fat 30 % so you can see a working result straight away. Replace them with your own numbers, or press Reset to return to these starting values.

Is the Macro Calculator free and private?

Yes. It is free, needs no account, and runs in your browser, so nothing you type is sent to or stored on our servers. See the Privacy Policy for details.

Can I rely on the Macro Calculator for medical or health decisions?

Treat the result as a well-rounded estimate. Real situations often have details a general calculator cannot know, so confirm medical or health decisions with a qualified professional. See the Disclaimer for more.