Macro Calculator
Protein, carbs and fat grams for your calorie target.
Enter your values
Enter the daily calories in kcal.
Choose one of: Balanced 30/40/30, Low carb 40/20/40, High carb 25/55/20, Keto 25/5/70.
Enter the body weight in lb.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Protein
- 165 g
- Carbohydrate
- 220 g
- Fat
- 73 g
- Protein per lb of body weight
- 0.97 g/lb
| Macro | Grams | Calories | Share |
|---|---|---|---|
| Protein | 165 | 660 | 30% |
| Carbs | 220 | 880 | 40% |
| Fat | 73 | 660 | 30% |
Quick answer
Macros split calories into protein (4 kcal/g), carbohydrate (4 kcal/g) and fat (9 kcal/g) according to your training goal.
At a glance
| What it does | Protein, carbs and fat grams for your calorie target. |
|---|---|
| Category | Health |
| Inputs needed | Daily calories, Split, Body weight |
| Main output | Protein |
| Cost | Free — no sign-up, no download |
How to use the Macro Calculator
- 1Enter your daily calorie target.
- 2Choose a macro split for your goal.
- 3Read grams for each macronutrient.
Inputs explained
- Daily calories(kcal)
- Enter the daily calories in kcal.
- Split
- Choose one of: Balanced 30/40/30, Low carb 40/20/40, High carb 25/55/20, Keto 25/5/70.
- Body weight(lb)
- Enter the body weight in lb.
Worked example
Using the values the calculator loads with:
Inputs
- Daily calories2200 kcal
- SplitBalanced 30/40/30
- Body weight170 lb
Results
- Protein165 g
- Carbohydrate220 g
- Fat73 g
- Protein per lb of body weight0.97 g/lb
Frequently asked questions
How much protein do I need?
0.7–1 g per pound of body weight supports muscle retention in a deficit; more is rarely harmful but rarely necessary.
Do macro ratios matter for fat loss?
Calories drive weight change; macros drive body composition, satiety and training performance.
What do I need to enter into the Macro Calculator?
Just 3 values: daily calories, split, body weight. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Macro Calculator work out the answer?
Macros split calories into protein (4 kcal/g), carbohydrate (4 kcal/g) and fat (9 kcal/g) according to your training goal. The working is shown step by step so you can verify the result by hand.
Is the Macro Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.