Macro Calculator
Split your daily calories into protein, carbs, and fat targets.
Quick answer
Macros divide your daily calories among protein, carbohydrates, and fat. Protein and carbs are 4 calories per gram, fat is 9. A common starting split is roughly 30% protein, 40% carbs, 30% fat, tuned to your goal — more protein when losing fat or building muscle.
Protein
165 g
30% of calories
Carbohydrate
220 g
Fat
73 g
Calories
2,200 kcal
The 4/4/9 rule
Protein and carbohydrate carry 4 calories per gram; fat carries 9. A macro split just divides your calorie budget by those densities. Total calories still decide weight change — macros decide how the change feels and how much muscle you keep.
Choosing a split
Higher protein (1.6–2.2 g/kg) preserves muscle in a deficit and satiates; endurance athletes lean on carbs for glycogen; low-carb suits some appetites. All work when calories match the goal — pick the one you can sustain.
Frequently asked questions
- How does the Macro Calculator work?
- Macros divide your daily calories among protein, carbohydrates, and fat. Protein and carbs are 4 calories per gram, fat is 9. A common starting split is roughly 30% protein, 40% carbs, 30% fat, tuned to your goal — more protein when losing fat or building muscle.
- Is the Macro Calculator free to use?
- Yes. The Macro Calculator is completely free, runs entirely in your browser, and requires no account or sign-up. Your inputs never leave your device.
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