Macro Calculator
Turn your daily calorie target into carb, protein, and fat goals in grams
Enter your daily calorie target and your carb, protein, and fat split (%), and this calculator converts it straight into daily gram targets for each macronutrient. Presets for cutting, maintenance, and bulking make it easy to plan meals or dial in a physique prep. Everything is calculated on the spot in your browser — nothing is sent to a server.
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How to use
- Enter your daily calorie target (kcal).
- Pick the preset tab that matches your goal — maintenance, cutting, or bulking — or type in your own carb, protein, and fat percentages.
- Read your daily gram target and calories for each macro at the top of the screen.
- If your percentages don't add up to 100%, a warning appears — adjust them until they do.
FAQ
- What formula does the macro calculation use?
- Carbs and protein are counted at 4 kcal per gram and fat at 9 kcal per gram. Your daily calorie target is multiplied by each macro's percentage to get its calories, which are then converted back into grams.
- What if my percentages don't total 100%?
- The screen shows a warning along with your current total. Adjust the three percentages so they sum to 100% for accurate gram targets.
- What are the presets based on?
- Three presets are included: maintenance (50% carbs / 30% protein / 20% fat), cutting (30/40/30), and bulking (40/40/20). Pick the one that fits your goal, then fine-tune any individual percentage.