Macro Calculator
Enter a daily calorie figure and the percentage of calories you want to assign to protein, carbohydrates and fat. The calculator converts each share to calories and grams. Example splits are editable starting points, not recommendations. Calculated locally and never stored.
1. Calories & split
Must total 100%Energy values: protein 4 kcal/g, carbohydrates 4 kcal/g, fat 9 kcal/g. Percentages accept up to one decimal place.
2. Daily breakdown
—| Macronutrient | Share | Calories | Grams |
|---|
This is a general educational estimate, not medical advice, diagnosis or treatment. Individual nutritional needs vary.
About Macro Calculator
Macro Calculator divides a daily calorie figure into protein, carbohydrates and fat. You enter the calories and the percentage for each macronutrient; when the percentages total exactly 100%, it shows the calories, share and grams for each, using 4 kcal per gram for protein and carbohydrates and 9 kcal per gram for fat.
Nutrition labels and food logs list grams, while plans and articles often describe percentages. Converting between the two by hand is easy to get wrong. This tool does the arithmetic transparently and shows each step, without recommending any particular split.
Step by step
- Enter your daily calorie figure in kcal.
- Optionally choose an example split to fill the percentage fields.
- Enter or edit the protein, carbohydrate and fat percentages until the total shows 100%.
- Press Calculate macros.
- Review the calories and grams for each macronutrient, then copy or download the summary.
What it offers
- Editable percentages with a live running total
- Exactly-100% check using whole tenths of a percent
- Calories, share and grams for protein, carbohydrates and fat
- Standard 4/4/9 kcal-per-gram energy values, stated on the page
- Optional example splits that are editable and clearly not recommendations
- Step-by-step calculation included in the Copy and Download summary
Tips for best results
- Use a calorie figure from a reliable source, such as your own records or a professional.
- Round grams to amounts that are practical to measure or track.
- Remember that fibre and alcohol are not modelled separately.
- Revisit the split if your calorie figure changes.
Why people use it
Accurate arithmetic
Calories and grams are calculated consistently.
Neutral
Examples are starting points, not recommendations.
Private
Nothing you enter leaves your browser.
Common questions
This runs entirely in your browser
No file or text you enter here is uploaded. Encoding and decoding happen on your device using native browser APIs — close the tab and nothing remains on a server.