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.

Calculation method, coverage and version

Inputs used: Daily calories, Body weight (kg), Macro split.
Calculation approach: The calculator applies the rules and assumptions described in “How it works” to the values you enter. Rounding can cause small differences from an official or provider calculation.
Coverage: Health & Wellbeing. UK nations, tax treatment, local rules and provider criteria can differ; check the official sources shown below before acting.
Content version: No page-specific review date is currently published. Treat the result as indicative and verify current rules independently.

Not included unless explicitly requested: personal circumstances not entered, provider discretion, future rule changes, professional fees and case-specific exceptions. Read the full calculator methodology.

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 →