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Macro Calculator

Free macro calculator to calculate macronutrient targets. Instant results in your browser — no signup.

Also known as: Calculate macronutrient targets, macros, protein carbs fat, Calculate daily macronutrient targets, macro calculator, calculate macronutrient targets, nutrition health, nutrition calculate macronutrient targets

Direct calculator

Inputs

Macro preset

Results update when you click Calculate.

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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What this result means

Free macro calculator to calculate macronutrient targets. Instant results in your browser — no signup. Protein & carbs: 4 kcal/g. Fat: 9 kcal/g. Percents are normalized if they don’t sum to 100.

Assumptions

  • Rule dependency: Formula / population assumption.

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.