Macronutrient Ratio Calculator
Turn daily calories into carb, protein & fat gram targets
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🔒 Everything runs 100% in your browser. Your files and input are never uploaded to any server.
Enter your daily target calories along with carb, protein, and fat percentages to instantly see how many grams of each macronutrient you should eat per day. It includes quick presets for maintenance, weight loss, and bulking, making it handy for meal planning, and everything runs directly in your browser with no data sent to a server.
How to use
- Enter your daily target calories (kcal).
- Pick a preset tab — Balanced, Diet/Loss, or Bulk up — or enter your own carb, protein, and fat percentages.
- Check the daily target amount in grams (and kcal) for each macronutrient shown at the top.
- If the percentages don't add up to 100%, a warning appears so you can adjust them.
FAQ
- What formula does this macro calculator use?
- Carbohydrates and protein are calculated at 4 kcal per gram, and fat at 9 kcal per gram. Your daily calories are multiplied by each macro's percentage to get calories, then converted to grams.
- What happens if my ratios don't total 100%?
- A warning message appears showing your current total. Make sure carbs, protein, and fat percentages add up to 100% for an accurate gram breakdown.
- What do the presets mean?
- Balanced (50:30:20), Diet/Loss (30:40:30), and Bulk up (40:40:20) are the three built-in ratios for carbs:protein:fat. Pick one as a starting point, then fine-tune any percentage manually.