How are macro grams calculated?

Protein and carbs have 4 calories per gram, while fat has 9 calories per gram.

Do macros need to add up to 100%?

Yes. This calculator will scale your inputs if they do not sum to 100%.

No. All calculations run locally in your browser.

A macro split is the percentage of calories you plan to get from protein, carbs, and fats.

Daily Calories

Protein (%)

Carbs (%)

Fat (%) If total is not 100%, the calculator normalizes it.

Protein (g/day) 0

Carbs (g/day) 0

Fat (g/day) 0

Normalized Split 0 / 0 / 0

A macro split divides your daily calories into protein, carbohydrates, and fats based on your goals such as weight loss, maintenance, or muscle gain.

Enter your calorie goal and desired macro percentages. The calculator converts them into grams using standard calorie-per-gram values.

Is a higher protein split better?

Higher protein can help preserve muscle during weight loss, but the ideal split depends on your goals.

Do I need to hit exact grams daily?

No. Use the numbers as targets and stay close over time.

Does this consider fiber or net carbs?

No. It calculates total carbs; you can adjust for net carbs separately.