Macro calculator
Macro Calculator
Turn a daily calorie goal into precise protein, carbohydrate and fat grams. Pick a split that fits your goal and the numbers update live — ready to track.
Not sure? Use the calorie calculator first, then bring the number here.
Based on 2,400 kcal/day · protein & carbs at 4 kcal/g, fat at 9 kcal/g.
Estimates for educational use only, not medical or dietary advice. Consult a registered dietitian for individualised nutrition planning.
How macro splits work
Once you know how many calories to eat, the next question is what those calories should be made of. That's a macro split: the share of your energy that comes from protein, carbohydrate and fat. Because protein and carbs carry 4 calories per gram and fat carries 9, the same calorie total can be hit with very different gram targets depending on the split you choose.
The presets here cover the common cases. Balanced (30/40/30) is a sensible default that works for general fitness and most goals. High-protein (40/35/25) raises protein for anyone building muscle or dieting, since protein protects lean mass and keeps you full. Low-carb (35/20/45) and keto (30/5/65) shift energy into fat for people who prefer fewer carbohydrates or are following a ketogenic approach.
Whatever split you pick, two things matter most: total calories and protein. Calories decide whether you gain, lose or maintain; protein decides how much of that change is muscle versus fat. The balance of carbs and fat is largely a matter of training demands and personal preference — raise carbs around hard sessions, lean on fat for satiety, and adjust as you learn what you sustain best. Consistency beats the perfect ratio every time.
FAQ
Frequently asked questions
- What are macros?
- Macros — short for macronutrients — are the three nutrients that supply energy: protein, carbohydrate and fat. Protein and carbs each provide 4 calories per gram, fat provides 9. Hitting a macro target means eating set grams of each, which controls both your total calories and the quality of those calories.
- What is the best macro split?
- There's no single best split — it depends on your goal and preferences. A balanced 30/40/30 works for most people. High-protein (40/35/25) helps when building or preserving muscle. Low-carb and keto shift energy toward fat and suit people who feel better on fewer carbs. Protein and total calories matter most; the rest is adjustable.
- How do I calculate macros from calories?
- Multiply your calorie target by each macro's percentage, then divide by its energy density: protein and carb grams = (calories × percent) ÷ 4, fat grams = (calories × percent) ÷ 9. This calculator does it instantly for any calorie target and preset.
- How much protein do I need?
- For active people, roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight per day supports muscle growth and recovery. The high-protein preset here pushes protein toward the top of that range. For a bodyweight-based number, use the protein intake calculator.
Grind Track
Track this in the app
Knowing your grams is step one — hitting them daily is the work. Grind Track scans foods, logs meals fast, and shows your protein, carbs and fat against target in real time. Free to start on iPhone.