Macronutrient Calculator
Enter your daily calorie target and choose a macro ratio preset to get protein, carb, and fat gram targets instantly.
Macro targets are estimates. Individual needs vary. Not medical or dietary advice — consult a registered dietitian for personalised guidance.
How macronutrient grams are calculated
A calorie target is split into protein, carbohydrate, and fat calories using a ratio preset, then converted to grams using standard energy densities: protein 4 kcal/g, carbohydrates 4 kcal/g, and fat 9 kcal/g. The three presets use the following percentage splits — Balanced: 30/40/30 (protein/carb/fat); Low-carb: 35/20/45; High-protein: 40/35/25. All computation runs locally in your browser.
To use this calculator effectively, first determine your TDEE (use the TDEE calculator on this site), then set a calorie target based on your goal — deficit for fat loss, surplus for muscle gain, or maintenance. Enter that calorie figure here and choose the macro split that best suits your dietary preference.
FAQ
Why does fat have 9 kcal/g? Fat is more energy-dense than protein or carbohydrates because fatty acid chains contain more carbon-hydrogen bonds that release energy during oxidation.
Can I customise the ratios? The three presets cover common dietary approaches. For a custom split, multiply your calorie target by your desired percentage and divide by 4 (protein/carb) or 9 (fat) to get grams.