This macro calculator turns a daily calorie target and a protein / carb / fat percent split into grams per day for meal prep and tracking.
How to use
- Enter your planned calories per day (estimate maintenance elsewhere if needed).
- Set percents that add to 100%, or tap a preset such as 30/40/30.
- Read grams and the calorie stack to confirm the split.
Example
2,000 kcal at 30% protein, 40% carbs, 30% fat → about 150 g protein, 200 g carbs, 67 g fat (rounded).
For planning only—not a substitute for personalized nutrition advice.
Frequently asked questions
What are macros?
Macros usually mean protein, carbohydrates, and fat. Enter daily calories and a percent split to see grams per day for meal planning.
How should percents add up?
Protein, carbs, and fat percents should total 100%. Use preset chips (e.g. 30/40/30) or type your own split.
Where do calories come from?
Enter the daily calorie target you want to plan. Estimate maintenance with the calorie calculator or BMR calculator, then split macros here.
How are grams calculated?
Standard factors: protein and carbs ≈ 4 kcal/g, fat ≈ 9 kcal/g. Macro calories = total × percent, then divide by kcal per gram.
Relation to BMI?
BMI is a weight-for-height screen; macros are how many calories and how you split them. Check BMI for context—set calories with professional guidance when needed.
Medical or training prescription?
No—math only. It does not account for medical conditions, pregnancy, or sport periodization. Ask a clinician or dietitian for personal plans.
Can I save my split?
Yes. Copy link below the form keeps your current inputs so you can share the scenario or save it for later.