Macro Calculator

The Macro Calculator splits a daily calorie target into grams of protein, carbohydrates, and fat using one of four diet presets: Balanced (30P / 40C / 30F), Low-carb (30P / 20C / 50F), Keto (25P / 5C / 70F), and High-protein (40P / 40C / 20F). Enter your daily calories, choose a diet type, and the tool immediately reports gram targets for each macro, using the standard energy values of 4 calories per gram for protein and carbs and 9 calories per gram for fat. A stacked calorie-split bar shows each macro's share of your daily energy in colour, with a legend beneath it, and a verification line re-derives the calorie total from the grams, proving the split adds up — 150 grams of protein, 200 grams of carbs, and 67 grams of fat round-trips exactly to 2,000 calories on the Balanced preset. If your calorie input is empty or invalid, the tool shows a prompt instead of a result. The four presets cover the spectrum from keto dieters keeping carbs near 5 percent to strength athletes pushing protein to 40 percent. Anyone with a calorie target from another calculator — or a coach's plan — can drop it in here and leave with a gram-accurate daily macro breakdown for meal planning.

1. 1

   Enter your calorie target in the Daily calories field, labelled cal/day.

2. 2

   Pick a Diet type from the dropdown — each option shows its protein, carb, and fat percentages.

3. 3

   Read the Protein, Carbs, and Fat stats, shown in grams.

4. 4

   Check the Calorie split card for the stacked bar and the per-macro legend.

5. 5

   Verify with the Check line, which re-derives the calorie total from the computed grams.

• Converting a 2,000-calorie diet into exact grams for meal prep.
• Planning keto macros with carbs held near 5 percent of calories.
• Setting a high-protein split during a cutting phase.
• Comparing two diet styles on the same calorie budget side by side.
• Translating a coach's calorie prescription into a shopping list.
• Teaching nutrition basics with the visible calorie-split bar.

• Whole-gram display rounds results slightly — the check line lets you confirm the split still totals your calorie target.
• Remember 4/4/9 values are averages; actual food energy varies by fibre, alcohol, and digestibility.
• For keto, the tiny carb gram total is expected — track net carbs separately if that is your approach.
• Use the check line to catch typos in your calorie input before trusting the grams.
• Adjust presets to reality: the splits are general guidance, not individual prescriptions.
• Keep your calorie target current — grams shift proportionally whenever the target changes.

• The check line is a built-in audit — if the derived calories differ wildly from your input, your target has a typo.
• The stacked bar reads left to right as protein, carbs, fat, so the visual matches the stats.
• Reset to defaults restores 2000 calories and the Balanced preset in one click.
• Switch diet presets on the same calorie target to see how dramatically keto shifts the gram totals.