Macro Calculator
Protein, carb and fat grams for your calorie target.
Your result
Split is by share of calories: protein and carbs supply 4 kcal per gram, fat 9 kcal per gram.
Medical disclaimer: This tool is for education and is not medical advice. Read more.
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Find this tool when you want to:
Learn more
Macronutrients Explained: Protein, Carbs and Fat
What each macro does and how to set a split that suits you.
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Serving sizes, percent daily values and the numbers worth checking first.
Nutrition & DietThe Mediterranean Diet: Basics and Benefits
One of the best-studied eating patterns for heart and brain health.
Frequently asked questions
What does the Macro Calculator do?
Protein, carb and fat grams for your calorie target. Enter your values and the result and chart update instantly.
How accurate is it?
It uses published, widely used formulas. Results are estimates for education and planning, not a diagnosis. Talk to a qualified clinician about decisions affecting your health.
Is my information stored or shared?
No. All calculations run in your browser and nothing you type is sent to a server or saved.
What can I search to find this tool?
People find it by searching for: how much protein carbs and fat; macros for fat loss; macro split; meal plan macros.