🏃 Health & Fitness
Macro Calculator
Protein and carbohydrate provide 4 kilocalories per gram, fat provides 9. Setting your calorie target and the percentage split between the three gives you the gram targets for each.
How it works
Daily calories
Protein
Carbohydrate
Fat
Protein
Carbohydrate
Fat
Calories from protein
Calories from fat
Frequently asked questions
How do I use the Macro Calculator?
Fill in the fields above — the result recalculates instantly as you type. Everything runs in your browser, so the values you enter are never collected or stored.
Is this calculator free?
Yes. It is completely free, requires no account, and works on phones, tablets and desktops.