Macronutrient Calculator
Convert calories into grams of protein, carbs, and fats.
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Enter Your Details
Your Daily Macros
Carbs
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Protein
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Fat
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Per‑meal suggestion
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How Macro Splits Work
Macros and calories
- Carbs: 4 kcal per gram
- Protein: 4 kcal per gram
- Fat: 9 kcal per gram
Choosing a ratio
- Balanced 40/30/30 works for many goals
- Higher protein supports satiety and training recovery
- Keto focuses on very low carbs, high fat
Tips
- Match calories to your TDEE and goal (maintain/lose/gain)
- Distribute protein across 3–5 meals/day
- Adjust weekly based on energy and results
Action steps
- Pick a ratio that fits your diet style
- Prep protein‑rich foods for convenience
- Keep fiber and micronutrients in mind
Important: This calculator is for education only and not medical advice.