Macronutrient Calculator
Break down your daily calorie goal into Protein, Carbohydrates, and Fats based on your fitness goals.
Runs in your browser Your input never leaves your device.
About this tool
Enter your daily calorie target and pick a diet preset to turn calories into grams of protein, carbohydrates and fat. The presets split calories as protein/carbs/fat: balanced is 30/40/30, low carb is 40/20/40 and high protein is 40/30/30. Grams use 4 calories per gram for protein and carbs and 9 per gram for fat, rounded to whole grams. You cannot set custom percentages. These are general estimates and not medical or nutrition advice; individual needs vary, so check with a doctor or registered dietitian. Pair it with the calorie calculator to find a starting calorie figure. Calculation runs in your browser.
How to use it
- Enter your daily calories.
- Choose a diet preset.
- Read the grams of protein, carbs and fat.
Example
600 kcal / 4 = 150 g; 800 / 4 = 200 g; 600 / 9 = 66.7, rounded to 67.
2,000 kcal, Balanced (30/40/30)
Protein (30%): 150 g Carbs (40%): 200 g Fats (30%): 67 g
Common problems
- The grams do not add up to my calories exactly
- Each value is rounded to a whole gram, so the total can be a few calories off.
- I want 25% fat or a custom ratio
- Only the three presets are available.
- Low carb does not mean very low carb
- The low carb preset still gives 20% of calories from carbs.