Macro Calculator
Enter your daily calorie target and choose a diet goal — balanced, low-carb, high-protein or keto — and this calculator converts it into recommended daily grams of protein, carbohydrates and fat.
How it works
Protein and carbohydrates each provide about 4 calories per gram, while fat provides about 9 calories per gram. Each diet goal simply applies a different percentage split of your total calories across the three — balanced, low-carb, high-protein or keto — before converting that share back into grams using these calorie-per-gram values.
Tip
Only pick "Keto" if you are deliberately following a ketogenic diet — its very low carb share is hard to sustain otherwise. For general fitness goals, "Balanced" or "High protein" are more sustainable starting points.
Is this medical advice?
No. This is a general macro-split calculator, not medical or nutritional advice tailored to you — individual needs vary with health conditions, activity level and personal goals. Anyone with a medical condition or specific dietary needs should consult a doctor or registered dietitian before making major changes to their diet.
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