Free · Browser-Based · Nutrition Targets

Macro Calculator

Turn a daily calorie target into protein, carbohydrate, and fat grams using balanced, low-carb, or higher-carb macro splits.

Daily calories

Macro split

Protein %

Carbs %

Fat %

Goal note

Macro summary

🎯 Common Use Cases

Set daily gram targets

Compare balanced vs low-carb splits

Plan bulking or cutting meals

Translate calories into macros fast

Can I use a custom split?

Yes. Choose custom ratio and enter your own macro percentages.

Do the percentages need to total 100?

Yes. Protein, carbs, and fat percentages should add up to 100.

Does this stay in my browser?

Yes. The calculator is fully local.