Macro Calculator
Calculate estimated daily protein, carbs, and fat targets from calories and your macro split. Free macro calculator for cutting, maintenance, or muscle gain.
Macro Calculator
Split your daily calories into protein, carbs, and fats using your preferred macro percentages.
Enter calories and macro percentages to calculate targets.
This widget returns protein grams first. Use the notes below to derive carbs and fats too.
How to read the result
The widget gives you protein grams first, because that is usually the anchor target.
To estimate the rest:
- carbs grams = calories × carbs% ÷ 4
- fat grams = calories × fat% ÷ 9
Example at 2,000 calories with a 30/40/30 split:
- protein: 150g
- carbs: 200g
- fat: 67g
Best use cases
Use this when you are:
- cutting
- maintaining
- lean bulking
- trying to stop guessing and calling it intuition
Recommended next step
Track a week of real intake against these targets. Your body does not care about the spreadsheet if your habits ignore it.
