Macro Calculator
Split daily calories into protein, carbs, and fat grams with Balanced / High protein / Lower carb presets.
Free · No signup · Runs in your browser · Shareable link syncs inputs
Inputs
Updates live as you type — Calculate syncs a shareable URL.
Daily macros
165g P · 220g C · 73g F
Using balanced preset — tweak % under Adjust assumptions.
Macro distribution
Protein165 g (30%)
Carbs220 g (40%)
Fat73 g (30%)
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How this calculator works
Split daily calories into protein, carbs, and fat grams with Balanced / High protein / Lower carb presets.
How is it calculated?
Protein & carbs: 4 kcal/g. Fat: 9 kcal/g. Percents are normalized if they don’t sum to 100.
Example
2,200 kcal Balanced (30/40/30) → ~165g protein, 220g carbs, 73g fat.
Frequently asked questions
Best split?+
Depends on goals. Presets are starting points, not prescriptions.