FreeToolStation

Macro Calculator

Turn a calorie target into grams of protein, carbs and fat.

Health Calculators Free, no sign-up Runs in your browser

For the per-meal figures.

Used with a custom split.

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Protein
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Carbohydrate
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Fat
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Protein per meal
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Percentages add to
MacronutrientShareCaloriesGramsPer meal
Protein and carbohydrate provide 4 calories per gram and fat provides 9, which is why the gram figures look so different from the percentages. Alcohol provides 7 and is not counted here.

About the Macro Calculator

Macro Calculator turns a daily calorie figure into grams of protein, carbohydrate and fat. The conversion is not obvious from the percentages, because the three are not equal per gram: protein and carbohydrate give four calories a gram and fat gives nine.

That is why a thirty per cent fat allocation produces far fewer grams than a thirty per cent protein one, from the same number of calories. Anyone who has tried to hit a macro target working in percentages has run into this; the gram figures are what you can actually count against a food label.

The presets are starting points rather than prescriptions, and the custom option is there because the right split depends on what you are doing. Endurance training favours more carbohydrate; strength training and weight loss both favour more protein. The per-meal column is usually the most practical output, since protein in particular is easier to hit when spread across the day.

This is general information and not medical advice. The formula cannot know your medical history, your medication, your body composition or anything else specific to you. Speak to a doctor or another qualified professional about any question concerning your health, and never delay seeking advice because of a figure on this page.

Your measurements are processed inside your own browser. Height, weight, age and anything else you enter never leave your device, nothing is logged, and nothing survives closing the tab.

Looking for something this does not cover? FreeToolsZone.org is more free browser-based tools, organised by job, and it is worth a look if macro calculator is only part of what you are working on.

How to use the Macro Calculator

  1. Choose splitThe fields below change to match what you pick, so only the figures that matter to your case are asked for.
  2. Enter daily calories, meals a day and carbohydrate (%)Decimals are fine, and thousands separators are accepted and ignored.
  3. Read the protein, carbohydrate and fatThe figures update as you type. The Calculate button is there if you would rather press something, but nothing waits for it.
  4. Copy or check the resultCopy the summary with the copy button, or open the table to check it row by row.

Features

  • Shows protein, carbohydrate, fat, protein per meal and percentages add to together, so you are not running it twice
  • A results table you can read across
  • Updates as you type, with no button to press and no page reload
  • Copy the result in one click
  • Free, no sign-up, and it runs entirely in your browser

Who uses this tool

The macro calculator is used by writers, developers, students, marketers and anyone else who needs the job done once without installing software. Common cases include:

  • Turning a calorie target into gram targets
  • Comparing a low-carb split with a balanced one
  • Working out protein per meal
  • Checking that a custom split adds to 100 per cent

Frequently asked questions

How many calories are in a gram of each?

Protein and carbohydrate have four, fat has nine, alcohol has seven. That ratio is why fat gram targets look small.

What split should I use?

It depends on your training and preferences. Protein in the 25 to 35 per cent range suits most goals; the balance between carbohydrate and fat is largely personal.

Does the calculator include fibre or alcohol?

No. Fibre is part of the carbohydrate figure on most labels, and alcohol is not accounted for at all.

If the macro calculator is not quite what you need, these other free tools solve closely related problems, and there are 19 more in health calculators.

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Checked and rebuilt on 2026-10-14. The method this calculator uses is described in the section above, and corrections go through the contact page.