Macro Calculator

Calculate daily protein, carbs, and fat targets from calories and goal.

Enter Values

Weight

Weight Unit

Daily Calories

Goal

Activity Level

Protein Percent

Fat Percent

Carb Percent

Enter values above and click Calculate to see your result.

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Macro grams are calories by macro ratio divided by calories per gram.

Protein and carbs use 4 calories per gram and fat uses 9 calories per gram.

At 2200 calories, macro ratios convert to grams per day.

Yes, custom macro percentages must total 100 for valid output.

Yes, grams change when daily calories change.

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I can help you understand the macro calculator formula, interpret your results, and answer follow-up questions.

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US tip and bill total.

Canada tip and total.

UK tip and total.

Australia tip and total.

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All calculations run locally. Your data never leaves your browser.