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Health
Macro Calculator
Protein, fat, and carbs from calories
Runs locally in your browser
Parameters
Results
- Protein
- 150 g
- Fat
- 67 g
- Carbs
- 200 g
How it works
Splits a daily calorie target into grams of protein, fat, and carbohydrates by percentage.
Who it's for: Macro trackers, keto and high-protein dieters, and athletes aligning nutrition with training.
Converts calorie percentages to grams using 4 kcal/g for protein and carbs, 9 kcal/g for fat.
Carb percentage is the remainder after protein and fat (must sum to 100%).
Outputs round gram targets suitable for MyFitnessPal or similar US tracking apps.
How to use
- Enter Calories — your TDEE target or deficit-adjusted daily budget.
- Set Protein % of total calories (30% is a common starting point).
- Set Fat % of total calories (25–35% is typical in US dietary planning).
- Ensure protein + fat percentages leave room for carbs (typically 35–45%).
- Read Protein, Fat, and Carbs in grams.
- Log these gram targets in your food diary and adjust based on hunger and performance.
Good to know
- If carbs show as negative, your protein and fat percentages exceed 100% — lower one of them.
- Endurance athletes often need higher carb percentages; low-carb diets raise fat percentage.