How to use this macro calculator
- Daily calories, enter the number of calories you aim to eat each day.
- Diet preset, choose a split such as Balanced, High protein, Low carb or Keto.
- Read your protein, carb and fat grams, they update instantly as you change the inputs.
Nothing is submitted or stored: your numbers never leave your device, so you can plan privately.
How macros are calculated
Macros, short for macronutrients, are the protein, carbohydrate and fat that make up your calories. Each preset is just a percentage split of your daily calories between those three. To turn a percentage into grams you need the energy value of each macro: protein and carbs provide 4 calories per gram, whilefat provides 9 calories per gram.
The formula for each macro is the same: grams = calories x percent / calories per gram. So with 2,000 calories on a balanced 40/30/30 split, carbs are 2,000 x 0.40 / 4 = 200 g, protein is 2,000 x 0.30 / 4 = 150 g, and fat is 2,000 x 0.30 / 9 = about 67 g. Because fat carries more than twice the calories per gram, its gram total always looks smaller than carbs or protein for the same share of calories.
Choosing a split
- Balanced: 40% carbs, 30% protein, 30% fat, a sensible everyday default.
- High protein: 40% carbs, 40% protein, 20% fat, popular when building or keeping muscle.
- Low carb: 20% carbs, 40% protein, 40% fat, fewer carbs without going full keto.
- Keto: 5% carbs, 30% protein, 65% fat, very low carb and high fat.
There is no single right split for everyone. The best one depends on your goals, your activity and what you can stick to. Use these presets as a starting point and adjust from there.
Please note: these are estimates only based on standard calorie values per gram and the split you pick. They are not medical or dietary advice. Speak to a registered dietitian or doctor before making significant changes to your diet.
Frequently asked questions
How do I turn calories into macros?
Pick a percentage split for carbs, protein and fat, then convert each share of calories into grams. Protein and carbs give 4 calories per gram and fat gives 9, so grams = calories x percent / calories per gram.
How many calories are in a gram of each macro?
Protein and carbohydrate each provide about 4 calories per gram, while fat provides about 9 calories per gram. That is why fat grams come out smaller than carb or protein grams for the same calories.
What is a balanced macro split?
A common balanced split is 40% carbs, 30% protein and 30% fat. High protein, low carb and keto plans just shift those percentages around.
Does this set my calorie target?
No, it splits a calorie number you already have. Use a calorie or TDEE estimate to find your daily target, then enter that figure here.
Is my data uploaded?
No, everything is calculated on your device and nothing is sent anywhere.