Free macro calculator: enter a calorie target and a goal to split daily protein, fat and carbohydrate grams. A planning aid, not medical advice. 100% Local
How to Use the Macro Calculator
Enter your daily calorie target, choose a goal and press Split Macros. The result updates as you type.
How it works
Each goal applies a fixed percentage split of protein, fat and carbohydrate.
Protein and carbohydrate are 4 kcal per gram, fat is 9 kcal per gram.
Fat loss favours protein, muscle gain favours carbohydrate.
Features
Daily protein, fat and carbohydrate grams
Three goals: fat loss, maintain and muscle gain
Common gram-per-kcal conversion
All processing runs locally in your browser. Your data is not uploaded to any server.
This is a planning aid, not medical or nutrition advice.