Macronutrient Calculator

Calculate your daily protein, carbohydrate, and fat needs based on your calorie goal.

Enter your estimated daily calorie goal (e.g., from the Daily Calorie Needs Calculator).
Ensure Protein %, Carb %, and Fat % add up to 100%.

How to Use:

  1. Enter your total daily calorie goal. You can estimate this using our Daily Calorie Needs Calculator.
  2. Enter your desired percentage split for Protein, Carbohydrates, and Fat. These three percentages must add up to 100%. Common splits include 40% Carbs / 30% Protein / 30% Fat, but adjust based on your goals (e.g., higher protein for muscle gain, higher fat for keto).
  3. Click 'Calculate Macros'.
  4. The results show the estimated grams of each macronutrient you should aim to consume daily.
  5. Remember: 1 gram of Protein = 4 calories, 1 gram of Carbohydrates = 4 calories, 1 gram of Fat = 9 calories.