Macro Calculator

Calculate your daily macronutrient targets — protein, carbohydrates, and fat in grams and calories based on your calorie target and fitness goal.

Macro Calculator

Total: % (Must equal 100%)

Daily Calorie Target

Protein

Carbs

Fat

Per Meal (3 meals/day)

Protein

Carbs

Fat

1

Protein: cal × % ÷ 4 kcal/g = g ( cal)

2

Carbs: cal × % ÷ 4 kcal/g = g ( cal)

3

Fat: cal × % ÷ 9 kcal/g = g ( cal)