Macro Calculator
Split a daily calorie target into protein, carbohydrate and fat grams.
Choose a macro split and see how many grams of each nutrient to eat per day.
ResultUpdates as you type
Enter a daily calorie amount.
Formula
Grams from calories
protein & carbs = 4 cal/g, fat = 9 cal/gFrequently asked questions
How much protein do I need?
Active people generally aim for roughly 1.6–2.2 g of protein per kg of body weight per day to support muscle.