Free Macro Calculator

Find your daily protein, carb, and fat targets based on your calories and macro split.

Protein and carbs both provide 4 calories per gram; fat provides 9. A common starting split for general fitness goals is 30% protein / 40% carbs / 30% fat, but the right ratio depends on your specific goals (strength, endurance, fat loss) — adjust the sliders and see how grams shift.

Frequently Asked Questions

Do the percentages need to add up to 100?
Yes — if they don't, we'll flag it so you can adjust.