Macro Calculator
Free online Macro Calculator.
Calculator
How to Use
- Enter the required values
- Click Calculate to see the result
- Review the detailed output
Formula
Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g. Target calories split by ratio (e.g., 40/30/30). Grams = (Calories x Percentage) / Calories per gram.
Example Calculations
Balanced Diet
Input: 2,000 cal/day, 40% carbs, 30% protein, 30% fat
Result: Carbs: 200g, Protein: 150g, Fat: 67g
Muscle Building
Input: 2,800 cal/day, 45% carbs, 30% protein, 25% fat
Result: Carbs: 315g, Protein: 210g, Fat: 78g
Low Carb
Input: 1,800 cal/day, 20% carbs, 40% protein, 40% fat
Result: Carbs: 90g, Protein: 180g, Fat: 80g
About This Calculator
Free online macro calculator. Calculate instantly in your browser with our easy-to-use tool. No sign-up required.
Our macro calculator is free, easy to use, and provides instant results. All calculations are performed in your browser for privacy and speed.
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Frequently Asked Questions
What are macronutrients?
Protein (4 cal/g, builds tissue), carbs (4 cal/g, energy), fats (9 cal/g, hormones).
Good macro split?
About 45-55% carbs, 20-35% fat, 10-35% protein. Depends on goals and activity.
Macros for muscle building?
Protein 1.6-2.2 g/kg, 200-500 calorie surplus. Carbs fuel workouts, fats support hormones.
Best macros for weight loss?
Prioritize protein (1.6-2.2 g/kg) to preserve muscle. Higher protein increases satiety.
Need precise tracking?
Helpful for bodybuilding. For general health, approximate tracking or portion methods work.