Toolstia / macro calculator
Macro calculator
Enter your daily calories and pick a split. The calculator converts the percentages to grams of protein, carbs and fat.
Grams come from 4 calories per gram of protein and carbohydrate and 9 per gram of fat. The presets are common starting points, not medical advice. A dietitian or doctor can set a plan for your health, age and goals.
How it works
- Enter your daily calories.
- Choose a preset or set your own percentages.
- Read the grams for each macro.
Calories per gram
Protein and carbohydrate have 4 calories per gram and fat has 9.
Presets
Balanced, high protein, lower carb, Mediterranean and very low carb splits are common starting points.
Custom split
Edit the percentages. They must add up to 100.
Not medical advice
A dietitian can set a plan for your health and goals.
Questions
How do I find my calories?
Try the calorie and BMR calculator on this site.
Why must it add to 100?
Because every calorie has to come from one of the three macros.
Is my data private?
Everything is worked out in your browser, and nothing you type is sent anywhere.