Enter your details
Your inputs stay in this browser. Results are informational estimates, not medical, dietary, or training prescriptions.
How to use the Macro Calculator
Enter the requested values and review the calculation as a planning estimate.
Enter your details
Enter a daily calorie target and percentages for protein, carbohydrate and fat that total 100.
Review the calculation
Review grams for each macro using 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat.
Interpret with context
Use a calorie target appropriate to your circumstances and professional advice.
Frequently Asked Questions
What are macronutrients?
This calculator provides an informational estimate based on the values and method you select.
How are macro grams calculated from percentages?
The result uses the displayed calculation method and updates when you change the inputs.
Why must the macro percentages total 100?
Individual circumstances and measurement differences can affect how the estimate should be interpreted.
Can I choose my own macro split?
Use the result as a planning reference rather than a diagnosis, prescription, or guarantee.
Are macro targets suitable for everyone?
Choose the unit that matches your measurement wherever a unit selector is available.
Does this include fibre and micronutrients?
For the most useful comparison, enter recent measurements and use consistent input units.
What happens if my calorie target changes?
Seek advice from an appropriately qualified professional for personal medical, nutrition, or training decisions.