What is the Macro Calculator?
Macronutrients (“macros”) are protein, carbohydrates and fat – the three sources of calories in food. This macro calculator splits your daily calories into grams of each macro based on your goal: balanced eating, fat loss, muscle gain, low carb or keto, and shows how much to eat per meal.
How to use the Macro Calculator
- Enter your daily calories (use our Calorie Calculator).
- Pick your goal or diet style.
- Read your daily and per-meal macros.
Calories per gram
- Protein: 4 kcal per gram
- Carbohydrates: 4 kcal per gram
- Fat: 9 kcal per gram
Frequently asked questions
Which split is best for fat loss?
Higher protein (30–40%) helps keep muscle and control hunger.
Should I count macros forever?
Many people track for a few weeks to learn portion sizes.
Is keto safe?
It is not suitable for everyone – talk to a doctor first.
Is it free?
Yes.
This macro calculator is 100% free, needs no signup and works on phones, tablets and computers. Your data is processed in your browser and never uploaded.
Last updated: · By NodifyTech