Macro calculator
Turn your calories into a simple split. Make the math simpler. Keep the work yours.
Your inputs
⌁ Calculated here. Not saved or sent.
ⓘ For adults 18+. General estimates only—not a personal nutrition plan or medical advice. Not intended for pregnancy, breastfeeding, or clinical needs.
A transparent calorie split+
Protein (g) = kg × selected factor
Fat (g) = calories × selected fat share ÷ 9
Carbohydrate (g) = [calories − 4 × protein(g) − 9 × fat(g)] ÷ 4The calculator uses conventional calorie equivalents of 4 kcal/g for protein and carbohydrate, and 9 kcal/g for fat. The 1.4–2.0 g/kg protein range is informed by the ISSN position stand for exercising individuals. [2]
The default 25% fat share is an editable planning assumption, not an individually optimized split. Carbohydrates receive the remaining calories. Display rounding can create small differences when adding grams back into calories.
This tool accepts 1,200–8,000 kcal as a software input range—not a declaration that those intakes are appropriate or safe for you. It does not recommend a calorie deficit. If protein and fat consume all available calories, no split is shown.
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