Macro calculator
Split your calories into grams of protein, carbs and fat by diet type.
- Instant
- Free
- Private (processed locally)
- No sign-up
Your calories, turned into grams
Enter your daily calories and pick a diet: the tool splits them into protein, carbs and fat, in grams and kcal, using the 4/4/9 densities.
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Enter the calories
Your daily target in kcal.
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Choose the diet
Balanced, low-carb, high-protein, keto.
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Read your macros
Grams and calories per nutrient.
Example: 2000 kcal, balanced diet
| Macro | Share | Calories | Grams |
|---|---|---|---|
| Carbs | 50% | 1000 kcal | 250 g |
| Protein | 25% | 500 kcal | 125 g |
| Fat | 25% | 500 kcal | ≈ 56 g |
Densities: protein and carbs 4 kcal/g, fat 9 kcal/g. General guideline, not medical advice.
Frequently asked questions
How do you go from calories to grams?
Each macronutrient has an energy density: protein and carbs 4 kcal/g, fat 9 kcal/g. You split the calories by diet, then divide by 4 or 9. Example: 2000 kcal balanced → 250 g carbs, 125 g protein, 56 g fat.
What are the offered diets?
Balanced 50/25/25 (carbs/protein/fat), low-carb 25/40/35, high-protein 40/40/20, keto 5/30/65. These are common splits; adapt to your goals and activity.
Where do my daily calories come from?
From your energy expenditure (basal metabolism + activity). For a precise target, first compute your need with a calories/BMR tool, then split into macros here.
Are these figures medical advice?
No. They are general nutrition guidelines. For a diet tailored to your health, performance or a condition, consult a professional (doctor, dietitian).