Macro Calculator
Calories decide weight change; macros decide where those calories take your body. This calculator converts any daily calorie target into grams of protein, carbohydrate and fat using the standard energy factors — 4 kcal per gram of protein or carbs, 9 per gram of fat — so a 2,400 kcal day at 30/40/30 becomes 180 g protein, 240 g carbs and 80 g fat you can actually put on a plate.
Four goal presets cover the common splits (balanced, high-protein, endurance, low-carb), and switching to Custom unlocks the three percentage fields directly — the note line warns when a split doesn't sum to 100. Feed it your maintenance number from the TDEE calculator and the pair gives you a complete, no-app subscription nutrition plan; both pages remember your numbers locally for daily rechecks.
How to use
- Enter your daily calorie target — or take it from the TDEE calculator's loss or gain line.
- Pick a goal preset or choose Custom and set your own protein/carb/fat percentages.
- Read the gram targets, then share them with one tap for the training group or coach.
Frequently asked questions
How do I calculate macros from calories?
Multiply calories by each macro's percentage share, then divide by its energy density: protein and carbs carry 4 kcal per gram, fat carries 9. At 2,400 kcal with a 30/40/30 split that is 2400×0.30÷4 = 180 g protein, 240 g carbs and 80 g fat — the calculator runs it live.
What macro split is best for fat loss?
Protein matters most: 30-40% preserves muscle in a deficit. A 35/30/35 or 40/35/25 split suits most cuts, with carbs timed around training. Fat below about 20% tends to backfire on hormones and adherence — the presets all stay above that floor.
How many grams of protein do I need per day?
Evidence for active people clusters around 1.6-2.2 g per kilogram of body weight. Rather than a flat rule, set protein to 30-40% of calories at a deficit and check the gram output against your weight — both numbers should roughly agree.
Do the percentages need to add up to 100?
Yes for a mathematically exact plan — the note line flags any drift. The gram outputs are proportional regardless, so a 95% split simply under-allocates 5% of your calories; nudge one field until the note clears.