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Macro Calculator (Protein, Carbs, Fat)

Convert a daily calorie target into grams of protein, carbs and fat, with diet presets, a protein floor check and a per-meal split.

Start from a preset

Daily calories

Daily calorie target (kcal) Body weight (kg)Used to check the protein floor (g per kg).

Sex Age (years) Height (cm) Body weight (kg) Activity level

Diet style

Protein (% of calories) Carbs (% of calories) Fat (% of calories)The three percentages should add up to 100%.

Daily macros

Protein

0 g

Carbs

0 g

Fat

0 g

Per-meal split

Meal	Protein	Carbs	Fat	Calories
Daily total	0 g	0 g	0 g	0

Macro share

Protein

Carbs

Fat

For beginners: how to read this result

Calories come firstMacros only divide a calorie target. Type one in, or estimate it from your body data.

Protein has a floorAim for at least 1.6 g of protein per kg of body weight so muscle is protected.

Carbs and fat are flexibleThe remaining calories can lean toward carbs or fat depending on the diet style.

Per-meal split is a guideIt divides the day evenly. Real meals can be uneven as long as the daily totals match.

This is a planning estimate, not a meal plan or medical advice. Energy and protein needs vary with health, training and goals; check with a qualified professional for individual guidance.

Start by setting daily calories. Choose Manual to type a calorie target directly, or From TDEE to estimate it from sex, age, height, weight and activity level. Then pick a diet style and the calculator divides those calories into grams of protein, carbs and fat.

How to use it

Pick a preset to load a typical scenario, or set each field yourself. The diet buttons (Balanced, High-protein cut, Keto, Low-carb) load fixed percentage splits; choose Custom to enter your own protein, carb and fat percentages. The per-meal split buttons divide the daily totals evenly across 3, 4 or 5 meals.

Formulas

Each gram of protein and carbohydrate provides 4 calories; each gram of fat provides 9 calories. Grams of a macro equal daily calories multiplied by that macro’s share of calories, divided by its calories per gram. The protein floor check divides protein grams by body weight in kilograms and warns when the result is below 1.6 grams per kilogram. When From TDEE is used, calories come from the Mifflin-St Jeor resting estimate multiplied by an activity factor.

What is not included

The estimate does not include micronutrients, fibre targets, meal timing around training, food choices, hydration, supplements, medical conditions or pregnancy. It assumes calories and the diet split are entered correctly and does not replace advice from a qualified professional.