MacroChat

Free planning tool

Macro calculator by calories

Direct answer: enter a daily calorie target and choose how you want to split it between protein, carbohydrates, and fat. This calculator converts that split into grams; it does not estimate your personal calorie target or prescribe a diet.

Set your split

Use a target you have chosen or discussed with a qualified professional.

Your daily macro plan

Based on 4 calories per gram of protein or carbohydrates and 9 calories per gram of fat.

125 gProtein
225 gCarbohydrates
67 gFat

2,000 kcal split 25% protein, 45% carbohydrates, 30% fat.

Use estimates thoughtfully. A macro split is a planning preference, not medical advice. If you have a medical condition, are pregnant, have a history of disordered eating, or need individualized nutrition guidance, consult a qualified clinician or dietitian.