Macro Calculator

Turn a daily calorie target into grams of protein, carbs and fat for your chosen plan — balanced, low-carb or high-protein.

Read the guide: How to Set Your Macros for Any Goal

Your target

Macro split

Balanced plan

2,000 cal

Daily macronutrient split

Protein
150 g
Carbs
200 g
Fat
67 g

Daily calories

2,000

  • Protein (150g)30%
  • Carbs (200g)40%
  • Fat (67g)30%

A starting point — individual needs vary with training, goals and health. Informational only, not medical or dietary advice.

How it works

  1. 1

    Enter your calories

    Add your daily calorie target from the calorie or TDEE calculator.

  2. 2

    Pick a split

    Choose a balanced, low-carb or high-protein macro plan.

  3. 3

    See your grams

    View the daily grams and calories for each macronutrient.

Instant & 100% private — nothing is uploaded

Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.

Frequently asked questions

What are macros?
Macronutrients are protein, carbohydrate and fat — the three nutrients that provide calories. Protein and carbs have 4 calories per gram; fat has 9.
Which split is best?
It depends on your goals and preferences. Protein is the priority for most people; carbs and fat can shift to suit your training and what you enjoy eating.
Is this medical advice?
No. These calculators are for general information and education only. They are not a diagnosis or a substitute for professional care — talk to a doctor or qualified clinician about your health.