Macro Calculator
Compute daily protein, carb, and fat macro targets from calories and your own percentage split. Turn any diet into gram numbers — free, local, informational only.
How to Use the Macro Calculator
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Frequently Asked Questions
How are macros split?
By your percentages: grams = calories × share ÷ 4 (protein/carbs) or ÷ 9 (fat), and shares must total 100 (±1) or no result shows. Defaults (2000 kcal at 30/40/30) give 150g protein, 200g carbs, 67g fat.
Cutting vs bulking?
Same protein, different totals: deficit trims carbs/fats first; surplus adds carbs around training. Protein stays high in both.
Do I need to hit exactly?
No — weekly averages beat daily perfection. Protein within 10g, calories within 100: consistency over precision.
Do diet splits upload?
No — math runs locally in your browser. Health data never leaves your device.
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Calculate your Total Daily Energy Expenditure (TDEE) from BMR and activity level. Find how many calories you burn per day.
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Compute keto daily calories (TDEE minus 500) with protein at 1.8g/kg and fixed 20g net carbs, fat filling the rest. Hit ketosis without math errors — free, local, informational only.
Last updated October 2026