Macro Calculator

Turn a daily calorie target into grams of protein, carbs and fat for your chosen plan: balanced, low-carb or high-protein.

Turn a daily calorie target into grams of protein, carbs and fat with this macro calculator. Pick a balanced, low-carb or high-protein split and see the daily grams and calories for each macronutrient, so you can plan your meals around your goal.

Read the guide: How to Set Your Macros for Any Goal

Your target

Macro split

Balanced plan

2,000 cal

Daily macronutrient split

Protein
150 g
Carbs
200 g
Fat
67 g

Daily calories

2,000

  • Protein (150g)30%
  • Carbs (200g)40%
  • Fat (67g)30%

A starting point — individual needs vary with training, goals and health. Informational only, not medical or dietary advice.

How it works

  1. 1

    Enter your calories

    Add your daily calorie target from the calorie or TDEE calculator.

  2. 2

    Pick a split

    Choose a balanced, low-carb or high-protein macro plan.

  3. 3

    See your grams

    View the daily grams and calories for each macronutrient.

Instant & 100% private — nothing is uploaded

Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.

Frequently asked questions

What are macros?
Macronutrients are protein, carbohydrate and fat, the three nutrients that provide calories. Protein and carbs have 4 calories per gram; fat has 9.
Which split is best?
It depends on your goals and preferences. Protein is the priority for most people; carbs and fat can shift to suit your training and what you enjoy eating.
How do I count my macros each day?
Read the grams here as daily targets, then log what you eat against them using food labels or a food database. Weighing your portions makes the numbers far more accurate than guessing.

Important

These calculators give general, informational estimates and are not medical advice, diagnosis or treatment. Everyone is different — for decisions about your health, talk to a qualified clinician.

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