Macronutrient Calculator

The Macronutrient Calculator helps you translate a daily calorie goal into concrete gram targets for protein, fat, and carbohydrates — the three macronutrients your body relies on for energy and function.

The right macro split depends on your goal. Cutting body fat calls for high protein and moderate carbs to preserve muscle while in a calorie deficit. Building muscle benefits from higher carbs to fuel workouts and higher protein to support recovery. A balanced split suits general health maintenance.

This tool includes presets for the most common goals so you can get started in seconds, and lets you fine-tune the percentages to match your personal diet style. Calculations use the standard calorie-per-gram values: protein 4 kcal/g, fat 9 kcal/g, carbohydrates 4 kcal/g.

Useful as a starting point when setting up a nutrition tracking app, planning meals for a training block, or simply understanding what your current calorie intake translates to in macros.