Macros Calculator
P=Protein, F=Fat, C=Carbs — % of total calories.
Protein (4 kcal/g)
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Fat (9 kcal/g)
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Carbohydrates (4 kcal/g)
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Protein 0%
Fat 0%
Carbs 0%
About This Calculator
This calculator converts a total daily calorie target into grams of protein, fat, and carbohydrates using standard energy densities: 4 kcal per gram for protein and carbs, and 9 kcal per gram for fat. It offers three preset macro splits — cutting (30/30/40), maintenance (25/30/45), and bulking (25/25/50) — based on widely used sports nutrition guidelines. This is especially helpful for meal preppers and anyone tracking macros to support muscle gain, fat loss, or overall performance. You can pair it with the BMR calculator on this site to first determine your calorie needs, then use this tool to break those calories into actionable daily gram targets.
FAQ
What macro split should I use?
We use simple, effective defaults: cut P30/F30/C40, maintain P25/F30/C45, bulk P25/F25/C50. Adjust to preference or guidance from a professional.
How are grams calculated?
Protein & carbs: 4 kcal/g. Fat: 9 kcal/g. We multiply your calorie goal by each percentage, then divide by the kcal per gram.
Can I customize percentages?
Yes—change the split and re-calculate. If you'd like a custom split UI (sliders/inputs), we can add it.