ToolToUse

Health & Fitness

Macro Calculator

Convert your calorie target and protein/carbohydrate/fat percentages into daily grams.

For non-pregnant adults only. Not appropriate for children, pregnancy, breastfeeding or medical nutrition planning. Estimates do not replace advice from a qualified clinician. You supply the calorie target and split. Does not select a diet, estimate energy needs or account for alcohol, fiber and food-specific energy factors.

Health & Fitness

Macro Calculator

Local only
Everything stays in your browser

Your text is processed on your device — nothing is uploaded to a server.

How it works

Percentages must sum to 100. Allocated protein and carbohydrate calories are divided by 4 kcal/g; allocated fat calories by 9 kcal/g. For non-pregnant adults only. Not appropriate for children, pregnancy, breastfeeding or medical nutrition planning. Estimates do not replace advice from a qualified clinician. You supply the calorie target and split. Does not select a diet, estimate energy needs or account for alcohol, fiber and food-specific energy factors.

Good to know

Frequently asked questions

How do I use it?

Fill in the options and press “Calculate”. Check the result, then copy or download it.

How does it work?

Percentages must sum to 100. Allocated protein and carbohydrate calories are divided by 4 kcal/g; allocated fat calories by 9 kcal/g.

Are there limitations?

For non-pregnant adults only. Not appropriate for children, pregnancy, breastfeeding or medical nutrition planning. Estimates do not replace advice from a qualified clinician. You supply the calorie target and split. Does not select a diet, estimate energy needs or account for alcohol, fiber and food-specific energy factors.

Is my data uploaded?

No. Everything is processed in your browser and nothing is sent to a server. No account is needed.

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