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Macro Calculator
Calculate your daily macronutrient targets in grams. Pick a diet plan — balanced, low-carb, high-protein or keto — and see how your calories break down into protein, carbohydrates and fat.
Target: 2,556 kcal/day
Protein · 30%
192g
Carbs · 40%
256g
Fat · 30%
85g
🔒 This tool runs entirely in your browser. Your data is never uploaded.
Frequently asked questions
What does it split?＋
Your daily calories into grams of protein, carbohydrates and fat for diets like balanced, high-protein or keto.
How are the ratios chosen?＋
Each diet preset uses a typical macronutrient split; pick the one that matches your goal.
Is it medical advice?＋
No — it's a starting point. A dietitian can tailor macros to your health and training needs.