Macro Calculator

The Macro Calculator is a free online tool that calculate daily macronutrient targets (protein, carbs, fat) in grams from your calories. presets for cutting, bulking, keto, low-carb, high-protein, plus custom splits and per-meal breakdowns.. It runs entirely in your browser with no installation or sign-up needed.

Calories per macro = total calories x split %. Grams = protein/carb calories / 4, fat calories / 9. Protein and carbs are 4 kcal/g; fat is 9 kcal/g.

Balanced (30/40/30) for general health. Cutting (40/30/30) preserves muscle in a deficit. Bulking (30/50/20) fuels growth. Keto (25/5/70) targets ketosis.

Switch to Calculate for me mode and enter age, sex, weight, height, activity — the tool derives TDEE from Mifflin-St Jeor BMR x activity factor.

Yes, the Macro Calculator is 100% free with no registration, no hidden fees, and no usage limits. All processing happens locally in your browser, ensuring complete privacy.

Absolutely. The Macro Calculator processes everything client-side in your browser. No data is uploaded to or stored on any server. Your content remains private on your device at all times.

Yes, the Macro Calculator is fully responsive and works on smartphones and tablets. You can use it on any device with a modern web browser -- no app download required.

No account or registration is needed. Simply open the Macro Calculator in your browser and start using it immediately. There are no sign-up walls or usage restrictions.

The Macro Calculator uses industry-standard formulas and algorithms to ensure accurate results. However, for critical financial or medical decisions, always consult a qualified professional.

Simply enter your input in the provided field, adjust any settings to your preference, and the tool will process it instantly. You can then copy the result to your clipboard or download it.

A common evidence-based range for active people is about 1.6 to 2.2 grams of protein per kilogram of body weight per day, with the higher end useful when cutting to protect muscle. For a 70 kg person that is roughly 112 to 154 grams daily. In percentage terms this tool's presets land protein between 25% and 45% of calories: Balanced sits at 30%, Cutting and High Protein push it to 40% and 45%. Because protein supplies 4 calories per gram, the calculator multiplies your total calories by the protein percentage and divides by 4 to give an exact gram target. Enter your calories, pick a goal split, and read your daily protein in grams immediately, then check the per-meal breakdown to spread it across the day.

Plain calorie counting tracks only total energy, so two days with identical calories count the same even if one is mostly sugar and the other is mostly protein. IIFYM, short for "if it fits your macros," tracks calories and the split between protein, carbohydrate, and fat. The idea is that hitting daily gram targets for each macro shapes body composition and recovery, not just weight, while still allowing flexible food choices that fit the numbers. IIFYM is essentially flexible dieting with macro targets layered on top of a calorie budget. This calculator is built for that approach: it converts your calorie goal into specific protein, carb, and fat grams using a chosen split, so you have concrete targets to log against. Pick a preset or set custom percentages to get your daily and per-meal macro numbers.

Cutting and bulking change both your calorie level and your macro split. For a cut you eat in a calorie deficit and usually raise protein to preserve muscle while losing fat; this tool's Cutting preset uses 40% protein, 30% carbs, 30% fat. For a bulk you eat in a surplus and lean on carbohydrate to fuel training and growth; the Bulking preset uses 30% protein, 50% carbs, 20% fat. The split sets the ratio, but the calorie number sets the actual grams, so the same percentages produce more food on a bulk than a cut. Adjust your calorie target up or down, then switch the goal preset to match your phase. The grams update instantly, letting you compare a cutting day against a bulking day side by side before you commit.

It comes down to energy density. Fat packs about 9 calories into every gram, while protein and carbohydrate each carry only about 4 calories per gram. So even when two macros take the same share of your calories, the fat target in grams is roughly half the carb target. On a 2,000-calorie plan split 30% fat and 40% carbs, fat is 600 calories divided by 9, about 67 grams, while carbs are 800 calories divided by 4, a full 200 grams. That is why fat numbers always look small next to carbs, and why a few extra grams of fat eat into your calorie budget faster. This calculator applies the correct 4-4-9 conversions automatically, so your gram targets are accurate without you doing the division by hand.

Once you know your daily protein, carb, and fat targets, dividing them across the meals you actually eat makes the numbers far easier to hit than chasing one big daily total. This tool automatically splits your protein, carbs, fat, and calories evenly across 3, 4, 5, and 6 meals a day, so you can see at a glance what each plate should contain. For example, 150 grams of daily protein becomes 50 grams across three meals or 30 grams across five. Even portions are a simple, practical starting point, though you can shift more protein or carbs around training if you prefer. Enter your calories and goal split, then read the per-meal table and copy the figures or export a CSV to drop straight into your meal-prep plan or food log.