🥗Macro calculator
Turn your daily calorie target into grams of protein, carbs and fat.
Estimates for healthy adults. Not medical advice — if you are pregnant, breastfeeding, under 18 or have a medical condition, ask your doctor or dietitian.
How it is calculated
Protein and carbohydrates give about 4 kcal per gram, fat about 9 kcal per gram. The calculator multiplies your calories by each percentage and divides by those numbers to get grams.
The Institute of Medicine's acceptable ranges for adults are 10–35% of calories from protein, 45–65% from carbohydrates and 20–35% from fat. All four splits here stay inside those ranges.
A higher-protein split can help keep muscle when you eat fewer calories or train regularly; an endurance split puts more weight on carbs for fuel. Percentages are a starting point — adjust them to how you feel and how you train.
Questions
How do I find my daily calories?
Use our calorie calculator to estimate the amount that maintains, lowers or raises your weight, then enter it here.
Do I have to hit the macros exactly?
No. Aim to be roughly close over the week. Day-to-day variation is normal.
Which split is best for weight loss?
There is no single best split. Studies find that weight loss depends mainly on the calorie deficit; a higher-protein split can make it easier to feel full and keep muscle.
Does fibre count as carbs?
Yes, fibre is part of total carbohydrates, though it provides fewer calories than sugars and starch. The calculator uses the simple 4 kcal per gram.
Track it every day with Me Nutrition
Snap your meals — the app counts calories and protein against your daily target. 3 days free, then a subscription you can cancel anytime in App Store settings.
Download on the App Store