About this macro (protein/carb/fat) calculator
Split a daily calorie target into protein, fat, and carbohydrate grams using percentages you choose. Enter your daily calorie goal along with a protein percentage and a fat percentage; the remaining share is treated as carbohydrate. Protein and carbohydrate are converted to grams using 4 calories per gram, and fat uses 9 calories per gram — the standard energy values used across nutrition references. This is useful for planning meals around a diet or training plan that specifies macronutrient ratios rather than raw grams. Use this workspace to prepare a result you can review before putting it to use. All processing takes place on your device, without an account or an upload of your inputs. Check the examples to understand the expected output, read the limitations for the supported scope, and reset the form when you want to start a separate task.
How it works
Enter your daily calorie goal along with a protein percentage and a fat percentage; the remainder is treated as carbohydrate. Protein and carbohydrate grams use 4 calories per gram, and fat uses 9 calories per gram.
Try these examples
2000 kcal; 30% protein; 30% fat
150 g protein, 66.67 g fat, 200 g carbohydrate
2500 kcal; 25% protein; 25% fat
156.25 g protein, 69.44 g fat, 312.5 g carbohydrate
Limitations & privacy
Calorie goal must be between 800 and 10,000 kcal. Protein and fat percentages must each be 0–100 and must not exceed 100 combined. This only performs the arithmetic split; it does not recommend which ratio to use or account for individual health conditions.
Inputs and results stay in this browser. Only tool identifiers are stored for your recently used tools. You can clear that history from the directory.
A few good questions
How is the result produced?
Enter your daily calorie goal along with a protein percentage and a fat percentage; the remainder is treated as carbohydrate. Protein and carbohydrate grams use 4 calories per gram, and fat uses 9 calories per gram.
Are my inputs sent to a server?
No. Inputs and results are processed locally and are not uploaded or included in telemetry. Copying or downloading is your choice.
What are the limits of this tool?
Calorie goal must be between 800 and 10,000 kcal. Protein and fat percentages must each be 0–100 and must not exceed 100 combined. This only performs the arithmetic split; it does not recommend which ratio to use or account for individual health conditions.
Updated September 19, 2026