What are macronutrients (macros)?

Macronutrients are the three main nutrients your body uses for energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking their gram intake — not just total calories — is the basis of flexible dieting (IIFYM) and most structured nutrition plans.

How is this different from the Calorie / TDEE Calculator?

The Calorie / TDEE Calculator tells you how many total calories to eat each day (your energy expenditure). This Macro Calculator takes that calorie number as its starting point and splits it into specific gram targets for protein, carbs, and fat. Use the TDEE tool first to find your calorie target, then use this tool to plan your macros.

Which macro ratio preset should I choose?

Balanced (40/30/30) is a good all-purpose starting point. High-Protein (40/40/20) suits those prioritizing muscle gain or retention. Low-Carb/Keto (20/25/55) is designed for fat-burning or low-insulin approaches. High-Carb (55/20/25) fits endurance athletes with high carbohydrate demands. Custom lets you enter any split that totals 100% to match a specific dietary protocol.

Is this macro calculator free and does it store my data?

Yes, completely free — no account, subscription, or hidden fees. Your inputs are not sent to a server. Your last calorie target, goal, ratio, meal count and weight are saved only in this browser (localStorage) so they persist between visits.

What if my custom percentages don't add up to 100?

The tool validates your custom split in real time and shows an error message indicating the current sum. Calculation is blocked until the three percentages add up to exactly 100, so the percentages always account for 100% of your calories. The grams shown are rounded to whole numbers, so converting them back to calories can differ by a kcal or two.

Is there a minimum calorie level?

The calorie target must be between 500 and 15,000 kcal. If the adjusted calories (after the Cut deficit of 500 kcal) fall below 1,200 kcal/day, the lowest daily intake generally considered safe without medical supervision, no macros are shown. Talk to a doctor or registered dietitian before eating less.

How do I see protein per kg of body weight?

Enter your body weight (20–300 kg) in the optional field. The results then also show grams of protein, carbs, and fat per kg of body weight. This is for reference only: the presets are percentages of calories and are not checked against any recommended intake.

Does this tool upload my data?

No. Everything runs right in your browser, so your data never leaves your device — it even works offline once the page has loaded.

🍱 Macro Calculator — Protein, Carbs & Fat from Your Calorie Target

Enter your daily calorie target, pick a goal (Cut, Maintain, or Bulk), choose a macro ratio preset — Balanced 40/30/30, High-Protein 40/40/20, Low-Carb/Keto 20/25/55, High-Carb 55/20/25, or a fully custom split — set how many meals you eat, and hit Calculate. You instantly get grams of protein, carbs, and fat per day and per meal. Optionally add your body weight (kg) to also see grams per kg of body weight, for reference only. Everything runs in your browser: your inputs are not sent to a server and are saved only in this browser. Completely free and no login required.

Daily Calorie Target (kcal)

Body weight (kg, optional)

Goal

Macro Ratio (Carbs / Protein / Fat)

Meals per day

Enter a calorie target above and click Calculate.

Private by design. This tool runs entirely in your browser — nothing you enter is uploaded, and it works offline.

About

This IIFYM-style macro calculator applies the standard calorie-to-gram conversion: protein and carbohydrates each provide 4 kcal per gram, while fat provides 9 kcal per gram. It divides your adjusted calorie total (after applying a -500 kcal cut deficit or +300 kcal bulk surplus) by those energy densities to produce daily gram targets. Four ratio presets cover the most common nutrition approaches: Balanced (40/30/30 carb/protein/fat), High-Protein (40/40/20), Low-Carb/Keto (20/25/55), and High-Carb (55/20/25 for endurance athletes). A custom mode lets you enter any split that sums to 100%. Per-meal targets divide the daily totals evenly across 2 to 6 meals. The daily calorie target must be between 500 and 15,000 kcal, and if the adjusted calories fall below 1,200 kcal/day no macros are shown. An optional body weight (20–300 kg) adds grams per kg of body weight for reference only. All computation is client-side: your inputs are not sent to a server, and your last calorie target, goal, ratio, meal count and weight are saved only in this browser.

How to use

Enter your daily calorie target (kcal) in the first field. Use a number you know or get your TDEE first from the Calorie / TDEE Calculator.
Choose your goal: Cut applies a -500 kcal/day deficit, Maintain uses your target as-is, and Bulk adds +300 kcal/day surplus.
Select a macro ratio preset — Balanced (40/30/30), High-Protein (40/40/20), Low-Carb/Keto (20/25/55), High-Carb (55/20/25) — or click Custom and enter your own carb/protein/fat percentages that must total 100.
Set the number of meals per day (2 to 6) to get an even per-meal breakdown alongside your daily totals.
Optionally enter your body weight (kg) to see grams of protein, carbs, and fat per kg of body weight, for reference only.
Click Calculate Macros. Your daily and per-meal grams of protein, carbs, and fat appear instantly — along with the calorie count and percentage for each macro.

FAQ

What are macronutrients (macros)?: Macronutrients are the three main nutrients your body uses for energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking their gram intake — not just total calories — is the basis of flexible dieting (IIFYM) and most structured nutrition plans.
How is this different from the Calorie / TDEE Calculator?: The Calorie / TDEE Calculator tells you how many total calories to eat each day (your energy expenditure). This Macro Calculator takes that calorie number as its starting point and splits it into specific gram targets for protein, carbs, and fat. Use the TDEE tool first to find your calorie target, then use this tool to plan your macros.
Which macro ratio preset should I choose?: Balanced (40/30/30) is a good all-purpose starting point. High-Protein (40/40/20) suits those prioritizing muscle gain or retention. Low-Carb/Keto (20/25/55) is designed for fat-burning or low-insulin approaches. High-Carb (55/20/25) fits endurance athletes with high carbohydrate demands. Custom lets you enter any split that totals 100% to match a specific dietary protocol.
Is this macro calculator free and does it store my data?: Yes, completely free — no account, subscription, or hidden fees. Your inputs are not sent to a server. Your last calorie target, goal, ratio, meal count and weight are saved only in this browser (localStorage) so they persist between visits.
What if my custom percentages don't add up to 100?: The tool validates your custom split in real time and shows an error message indicating the current sum. Calculation is blocked until the three percentages add up to exactly 100, so the percentages always account for 100% of your calories. The grams shown are rounded to whole numbers, so converting them back to calories can differ by a kcal or two.
Is there a minimum calorie level?: The calorie target must be between 500 and 15,000 kcal. If the adjusted calories (after the Cut deficit of 500 kcal) fall below 1,200 kcal/day, the lowest daily intake generally considered safe without medical supervision, no macros are shown. Talk to a doctor or registered dietitian before eating less.
How do I see protein per kg of body weight?: Enter your body weight (20–300 kg) in the optional field. The results then also show grams of protein, carbs, and fat per kg of body weight. This is for reference only: the presets are percentages of calories and are not checked against any recommended intake.
Does this tool upload my data?: No. Everything runs right in your browser, so your data never leaves your device — it even works offline once the page has loaded.