TDEE
Calculator
Calories you burn in a day.
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Fitness — Nutrition
Macro Calculator
Enter your daily calories and a split to get grams of protein, carbohydrate and fat.
from the TDEE calculator
Protein
—
Grams of protein per day.
| Carbohydrate | — |
|---|---|
| Fat | — |
| Protein calories | — |
| Carb calories | — |
| Fat calories | — |
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Enter your figures above to see the step-by-step working.
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How the Macro Calculator Works
Macronutrients — protein, carbohydrate and fat — are where your calories come from. Once you know how many calories you want in a day, splitting them into macros tells you how much of each to eat. This calculator takes your daily calorie target and a split, then converts the percentages into grams.
The arithmetic rests on the energy density of each macro: protein and carbohydrate provide 4 calories per gram, fat provides 9. So we work out the calories assigned to each macro, then divide by 4 or 9 to get grams. Pick a preset split — balanced, high-protein, low-carb, keto or endurance — to match your goal.
grams = (calories × macro %) ÷ (4 or 9)
Frequently Asked Questions
How many calories are in each macro?
Protein and carbohydrate each contain 4 calories per gram; fat contains 9 calories per gram. Alcohol, for the record, has 7. Those densities are what convert a percentage split into grams.
What macro split should I use?
It depends on your goal. Higher protein helps preserve muscle in a cut; endurance athletes lean on carbohydrate; keto minimises carbs. Protein around 30–40% is a safe, muscle-friendly default for most people.
Where do I get my calorie number?
Use our TDEE calculator to find your maintenance calories, then subtract for fat loss or add for muscle gain. Put that number into this calculator to get your grams of each macro.
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