What is the Macro Calculator?
Split a daily calorie target into protein, carbohydrate and fat grams. Our health and fitness calculators use validated, published equations — such as Mifflin-St Jeor for metabolic rate and the U.S. Navy method for body fat — to give you a solid starting point for training and nutrition.
How to use the Macro Calculator
- Enter your daily calories, your protein, your carbohydrates, your fat.
- Results update automatically as you type; you can also press Calculate.
- Read the output: protein, carbohydrates, fat, percent total.
- Use the 📊 chart to see the result visually, then copy or share it.
Formula and method
Worked example
With daily calories = 2,200 kcal, protein = 30 %, carbohydrates = 40 %, fat = 30 %, the Macro Calculator returns protein: 165 g; carbohydrates: 220 g; fat: 73 g.
Tips for better results
- Equations estimate population averages; your individual numbers may differ.
- Track trends over weeks rather than reacting to a single reading.
- Pair calculators with professional guidance for medical conditions, pregnancy or major diet changes.
⚠️ This tool provides general information and is not medical advice. It is not a substitute for diagnosis or treatment by a qualified healthcare professional.
Frequently asked questions
What does the Macro Calculator do?
Split a daily calorie target into protein, carbohydrate and fat grams.
How is it calculated?
The Macro Calculator uses this method: Protein & carbs = 4 kcal/g · Fat = 9 kcal/g.
Can you show an example?
With daily calories = 2,200 kcal, protein = 30 %, carbohydrates = 40 %, fat = 30 %, the Macro Calculator returns protein: 165 g; carbohydrates: 220 g; fat: 73 g.
Is the Macro Calculator accurate?
It uses standard published formulas and is tested against known values, but results are estimates for guidance. This tool provides general information and is not medical advice. It is not a substitute for diagnosis or treatment by a qualified healthcare professional.
Is this tool free and private?
Yes — the Macro Calculator is completely free with no sign-up, and it runs entirely in your browser, so the values you enter are never uploaded to our servers.
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