Macronutrient Calculator
Split your calories into protein, carbs and fat.
Based on 4 kcal per gram of protein and carbs, 9 kcal per gram of fat. Pair with the calorie calculator to set your target.
About the Macro Calculator
Free macro calculator. Turn a daily calorie target into grams of protein, carbohydrate and fat using popular macro ratios.
Everything is calculated instantly in your browser — nothing you type is uploaded or stored. Bookmark Calcooly for the next time you need it.
How to use the Macro Calculator
- 1Enter your daily calorie target.
- 2Choose a macro split (balanced, low-carb or high-protein).
- 3See your grams of protein, carbs and fat.
Frequently asked questions
How are the grams calculated?+
Protein and carbs provide 4 calories per gram, fat provides 9 — the calories are split by your chosen ratio and converted to grams.
How do I set my calorie target?+
Use our calorie calculator to find your maintenance calories, then enter that figure here.
Is the result exact?+
It's a reliable estimate for general information. For important financial, medical or legal decisions, check with a qualified professional.