Macro Calculator

Use the Macro to work through macro from the values you enter. Review the notes below the result so you understand what the figure represents.

Daily calories

Protein %

Carbs %

Fat %

Protein

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Carbs—

Fat—

Total %—

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Sources & methodology

Last reviewed January 15, 2026 — see our editorial & accuracy policy.

Method: Splits your calorie target using energy densities of 4 kcal/g (protein), 4 kcal/g (carbohydrate) and 9 kcal/g (fat), within the AMDR ranges recommended by the Dietary Guidelines.

Dietary Guidelines for Americans — macronutrient ranges

How it works

Protein & carbs: 4 cal/g; Fat: 9 cal/g

How to use the Macro

Enter the requested values and start with one realistic example. Read the result together with its unit or label, then change one input at a time if you want to compare options.

This is a general estimate and cannot replace advice from a qualified health professional.

Frequently Asked Questions

How does the Macro Calculator work?

Split your daily calories into grams of protein, carbs and fat. Percentages should add up to 100.

Is this medical advice?

No. It gives general estimates only. For decisions about your health, speak with a qualified professional.

Can I use the result as an exact answer?

Treat it as an estimate or check unless the page and the rules that apply to you confirm otherwise. Rounding, fees and personal details can change the final result.