Macro Calculator
Turn your daily calorie target into protein, carb and fat macros in grams. Simple 40/30/30 ratio with per-meal split.
About this tool
Enter your daily calorie target and choose a macro ratio — this calculator returns exact grams of protein, carbs and fat, including a per-meal split for three meals.
Tracking macros transforms "eat healthy" into a measurable plan: hit protein for muscle, control carbs for energy, and balance fat for hormones — all from one number you already know.
FAQ
What are macros?
Protein, carbohydrates and fat — the three energy-providing nutrients. Counting them in grams is finer-grained than calories alone.
Which ratio should I use?
40/30/30 suits muscle building; 30/40/30 fits endurance training; 30/30/40 works for low-carb adaptation. Adjust by how you feel.
Why 4-4-9?
Protein and carbs supply 4 kcal per gram, fat 9 kcal per gram — the numbers behind the conversion.