Macros Calculator
Convert calories into grams of protein, carbs, and fat.
Daily macros
Protein
165g
660 kcal
Carbs
220g
880 kcal
Fat
73g
660 kcal
About
Set a daily calorie target and a macro split (or pick a preset like high-protein, keto, or balanced). The calculator returns daily grams for protein, carbs, and fat. Protein and carbs are 4 calories per gram. Fat is 9.
How to use
- Enter your daily calorie target.
- Pick a preset or enter custom percentages.
- See grams per macro.
FAQ
How much protein should I eat?+
For most people lifting weights, 0.7 to 1 gram per pound of bodyweight is the upper end of useful. More than that doesn't help muscle growth and is just expensive food.
Do the percentages have to add to 100?+
Yes. The calculator normalizes them if they don't, but it's better to set them deliberately.