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How to use Macro Calculator

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.

Frequently asked questions

How are macros calculated from calories?

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.

What macro ratio should I use?

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.

Why is protein important?

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.

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