Macro Calculator
Turn your daily calories and chosen macro percentages into grams of protein, carbs, and fat.
Tool inputs stay in your browser · optional AI search sends your query
Good to know: Energy factors: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g. Grams = calories × chosen percentage ÷ energy factor. Educational food-planning arithmetic, not medical advice. Food labels and estimates can vary. Use a clinician or registered dietitian for a personalized plan, especially for children, pregnancy, breastfeeding, medical conditions, or an eating-disorder history.
How to use it (step by step)
- 1Enter daily calories from your own plan.
- 2Choose macro percentages that add up to 100. The example split is editable, not a prescription.
- 3Read the grams for each nutrient. Divide these across meals if useful.
Words to know
- Calories / kcal
- Food energy. A food-label Calorie means one kilocalorie (kcal).
- Macros
- Carbohydrate, protein, and fat: three nutrients that provide energy.
- Serving
- The amount used on a food label. It is not a recommendation for how much to eat.
Diet & Nutrition Tools
Plan portions, understand food labels, and compare your own nutrition numbers. No account or food upload needed.
Sources & methods
References checked November 11, 2026. Read each tool’s scope and assumptions before relying on its result.