Health & WellbeingLive

Macro Calculator

Convert daily calories into protein, fat and carbohydrate targets in grams.

Short answer

Protein 4 kcal/g, fat 9 kcal/g, carbs 4 kcal/g. Pick a split that suits your goal — high-protein for cutting, balanced for maintenance, higher-carb for endurance.

Inputs

Daily calories

Body weight (kg)

Macro split

Fill in the fields above to see your result instantly.

How it works

Each macro provides a fixed energy density (4/9/4 kcal/g for protein/fat/carbs). Multiply total kcal by the % split, then divide by the kcal/g for grams.

Worked example

2,200 kcal, balanced split: 165g P, 73g F, 220g C.

Who should use this

•Anyone tracking macros for performance
•Diet planners — keto, IIFYM, contest prep

Common mistakes

×Setting protein too low when cutting (causes muscle loss)
×Confusing 'low carb' with 'no carb' — carbs aren't bad

Frequently asked questions

How much protein do I need?▾

1.6-2.2 g/kg body weight covers most active adults; closer to the top end when cutting.

Related calculators

Protein Intake Calculator →Calorie Calculator →TDEE Calculator →Keto Macro Calculator →