Macro Calculator
Split your daily calorie target into grams of carbs, protein, and fat with balanced, diet, and low-carb presets or custom ratios. Everything runs in your browser.
Enter your daily calorie target
FAQ
How are grams computed?
Calories assigned to each macro are divided by energy density: 4 kcal/g for carbs and protein, 9 kcal/g for fat.
How do I pick a calorie target?
Find maintenance calories with the BMR calculator, then subtract 300–500 kcal to cut or add 200–300 to bulk.
How much protein do I need?
0.8–1.2 g/kg for general adults, 1.6–2.2 g/kg if strength training. Adjust with a custom ratio if needed.
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