๐ฅMacro Calculator
See how a calorie intake splits into protein, carbs, and fat. Choose a preset ratio or set your own โ an educational reference for understanding macronutrients.
Calories
Macro Split
This tool is a general reference for understanding how macronutrients divide up a given calorie intake. It is not medical or dietary advice. Please consult a registered dietitian or physician before making any significant change to your diet, calorie intake, or nutrition โ especially if you have any health condition, are pregnant, or are managing a medical issue. Individual needs vary, and only a qualified professional can give advice tailored to you.
Free Macro Calculator Online
Wondering how your calories split into protein, carbs, and fat? Our free Macro Calculator breaks it down clearly. As an educational macro calculator online, it takes a calorie amount โ one you enter yourself, or your estimated maintenance calories โ and divides it into grams of each macronutrient based on the ratio you choose, showing the math behind every number.
Pick a balanced split, a higher-protein split, or set your own custom percentages (they just need to add up to 100%), and see exactly how many grams of protein, carbs, and fat that works out to. Each macronutrient is explained so you understand what the numbers mean rather than just chasing them. It's a reference for understanding macros โ not a diet plan.
Enter your calories and choose a split to see your breakdown instantly. No sign-up, no downloads, no limits. For any real dietary change, please speak with a registered dietitian or physician. Learn more in the FAQ or About pages.
How This Macro Calculator Works
The calculation is straightforward: multiply your total calories by each macronutrient's percentage, then divide by its energy density. Carbohydrates and protein each provide 4 kcal per gram; fat provides 9 kcal per gram. So at 2,000 kcal with a 40/30/30 carb/protein/fat split, that's 200 g of carbs, 150 g of protein, and 66.7 g of fat.
The optional maintenance estimate uses the same Mifflin-St Jeor and Harris-Benedict formulas as the TDEE Calculator, so figures are consistent if you use both tools. This is an educational reference โ for a personalised nutrition plan, consult a registered dietitian or physician.