Protein/carbs/fats from calorie goal.. Macro Calculator is a free online tool from the ToolsRift Finance & Health Calculators collection. It runs entirely in your browser — nothing to install, no signup, and your data never leaves your device.
Enter your daily calorie goal and choose a macro ratio. The calculator converts it into grams of protein, carbohydrate and fat for your meal plan.
Each gram of protein and carbohydrate provides 4 calories and each gram of fat provides 9. Your calorie goal is split by the ratio you pick into grams of each.
A common balanced split is around 30% protein, 40% carbs and 30% fat, but athletes and specific diets vary widely. Adjust to your goals and preferences.
Protein preserves muscle, especially in a calorie deficit, and keeps you full. Many plans target roughly 1.6–2.2 g of protein per kg of body weight.