Macro Calculator

How It Works

The calculator starts with your daily calorie target and assigns percentages of those calories to protein, carbohydrates, and fat. It then converts calories into grams using the standard energy values of 4 kcal per gram for protein, 4 kcal per gram for carbohydrate, and 9 kcal per gram for fat. A per-meal protein figure is also shown by dividing total protein across the number of meals.

Example

At 2,200 kcal with a balanced 45/25/30 split, the day would contain about 247.5 g carbs, 137.5 g protein, and 73.3 g fat. If you eat 3 meals, the average protein target per meal would be about 45.8 g.

When to use this calculator

• Use it after you already know the rough daily calorie target you want to follow.
• Use it when you want to turn calories into actual protein, carb, and fat gram targets.
• Use it when comparing meal-planning styles without rebuilding the whole calorie target each time.

What the presets are for

• Balanced gives a broad middle-ground split.
• Higher protein can suit people who want more protein room inside the same calories.
• Higher carb can suit people who prefer a carb-heavier split.
• Lower carb shifts more calories toward fat while keeping protein moderate.

How the math works

• Protein: 4 kcal per gram.
• Carbohydrate: 4 kcal per gram.
• Fat: 9 kcal per gram.
• Per-meal protein is the daily protein amount divided evenly by the number of meals entered.

Important limitations

• This tool does not judge whether a split is best for a medical condition.
• It does not measure fiber, food quality, or meal timing quality.
• Use it as a planning layer on top of an already reasonable calorie target.