Macro Calculator
Compute daily protein, carb, and fat targets from your calorie goal.
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Frequently asked questions
Three: balanced (40% carb / 30% protein / 30% fat), low-carb (25% carb / 40% protein / 35% fat), and high-protein (30% carb / 30% protein / 40% fat). Each preset sums to 100%.
Each macro percentage is multiplied by the calorie target to get kcal per macro, then divided by 4 kcal/g for protein and carbs and 9 kcal/g for fat.
Use the Calorie Calculator or TDEE Calculator first to estimate a daily target, then plug that number into this tool. Both run entirely in your browser.
Last updated 2026-06-03.