Macro Calculator
Calculate daily protein, carbohydrate and fat targets from calories and a chosen diet split.
Local processingMacro Calculator
What is Macro Calculator?
Macro Calculator converts a daily calorie target and a diet split into grams of protein, carbohydrate and fat. It helps plan meals around a chosen nutrition strategy.
How It Works
Calories are split by percentage, then converted to grams using 4 kcal per gram for protein and carbohydrate and 9 kcal per gram for fat. Results are rounded to whole grams.
Common Use Cases
- Planning daily meals around a calorie target
- Comparing balanced and high-protein splits
- Preparing nutrition spreadsheets
- Understanding how calorie percentages become grams
Technical Details
Uses standard Atwater factors (4/4/9 kcal per gram) in simple arithmetic. Results are estimates, not medical advice.
How to Use
Enter your input above. The result updates automatically. Use the copy button to copy the result.
Privacy
All processing happens in your browser. Your data is never uploaded to any server.
FAQ
Are the results medical advice?
No. The calculator provides general estimates. Consult a qualified professional for individual dietary guidance.
Is my data uploaded to a server?
No. Everything runs locally in your browser. Your input never leaves your device.
Does Macro Calculator work on mobile?
Yes. The interface is responsive and works in modern mobile browsers without installing an app.