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Macro calculator

Split your daily calories into protein, carbs and fat grams by goal.

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The Macro calculator turns Daily calories (kcal), Goal into Protein (g), Carbs (g), Fat (g), instantly and for free. For instance, with Daily calories (kcal) = 2,000 and Goal = Balanced it returns Protein (g) = 150, Carbs (g) = 200 and Fat (g) = 67.

How to use it

  1. Enter your values: Daily calories (kcal), Goal.
  2. Read the result instantly: Protein (g), Carbs (g), Fat (g).

Frequently asked questions

What does the Macro calculator actually compute?

It takes Daily calories (kcal) and Goal and derives Protein (g), Carbs (g) and Fat (g) from them. The calculation is live as you type, so the result updates on every change.

What information do I need to provide?

2 values: Daily calories (kcal) and Goal. Nothing else is required — no account, no file upload.

Can you show a worked example?

With Daily calories (kcal) = 2,000 and Goal = Balanced, the calculator returns Protein (g) = 150, Carbs (g) = 200 and Fat (g) = 67. Those figures come from running this exact tool, so you can reproduce them by entering the same values.

What happens if I enter larger values?

It moves a lot. Using Daily calories (kcal) = 4,000 and Goal = Low carb instead, Protein (g) goes from 150 to 400 — which is why it is worth testing a few scenarios rather than trusting a single figure.

Which “Goal” option should I choose?

You can pick between « Balanced », « Low carb » and « High protein ». Each one changes what the calculator works out, so switch and compare — the default is « Balanced ».

What does it give for smaller values?

Scaled down to Daily calories (kcal) = 1,000 and Goal = Balanced, Protein (g) comes out at 75. The relationship is worth checking at both ends before you rely on a single result.

When would I actually use this?

Planning meals against a target, checking whether a habit covers the recommended intake, and translating a label into what it means for the day.

What is the most common mistake?

Treating a daily target as a daily requirement. Reference intakes are population averages over time; a day above or below one means nothing on its own.

How accurate is it, and what are the limits?

For general guidance only — not medical advice.

What is the difference between the Macro calculator and the Calorie deficit calculator?

This one returns Protein (g) and Carbs (g); the Calorie deficit calculator returns Daily deficit (kcal) and Target intake (kcal). That is the whole difference — open the one whose figure you need.

Further reading

All guides →
ExplainerWhat Are Macros (and How Do You Count Them)?Macros are the protein, carbs and fat in your food. Here's what each does, how many calories they hold, and how to set your daily split.ExplainerHow Much Protein Do You Need a Day?Protein needs depend on your weight and activity, not a single number. Here's the baseline, how much more active people need, and how to spread it.ComparisonBMR vs TDEE: What's the Difference?BMR is what you burn at rest; TDEE is what you burn in a whole day. Here's how they relate, how the activity multiplier works, and which to use.ExplainerHow Much Fiber Per Day Do You Need?Daily fiber targets of 25 to 38 grams by sex and age, why fiber matters for digestion and heart health, and the best food sources to hit your goal.ExplainerHow Much Sugar Per Day Is Healthy?The WHO limit on free sugars, how to turn a percentage of calories into grams, and where hidden sugar comes from — with practical daily targets.ExplainerWhat Breastfeeding Actually Costs in Energy — and Why the Published Number Is Smaller Than the MilkMilk production has a computable cost: volume times energy density divided by the efficiency of conversion. Do the sum and you get about 675 kcal a day, not the 500 that gets quoted. Here is the derivation, why the published increment is deliberately lower, how much the real spread is between mothers, what the water requirement actually rests on, and why cutting calories while feeding is a clinical question.