Macro Calculator

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

Daily calories

Protein %

Carbs %

Fat %

Protein

—

Carbs—

Fat—

Total %—

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Sources & methodology

Last reviewed January 15, 2026.

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

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.