What is the Macro Calculator?
Split your daily calories into grams of carbohydrate, protein and fat.
Enter daily calories and diet style and the Macro Calculator returns carbohydrate, protein and fat. Results update as you type, and nothing you enter leaves your device.
How it is calculated
Grams = calories × share ÷ calories per gram (4 for carbohydrate and protein, 9 for fat)
This is a general estimate for adults and not medical advice. Talk to a doctor or dietitian about your own health.
How to use it
- Enter daily calories in kcal.
- Choose diet style.
- Read carbohydrate in the results panel. It updates as you type.
- Change any value to compare scenarios, or use Share to send the result as a link.
Worked example
Common questions
What formula does the Macro Calculator use?
It uses: Grams = calories × share ÷ calories per gram (4 for carbohydrate and protein, 9 for fat).
What do I need to use the Macro Calculator?
You need daily calories and diet style. Sensible starting values are filled in so you can see how it works straight away.
Is the Macro Calculator free, and is my data stored?
It is free with no sign-up. The calculation runs in your browser, so the values you enter are not sent to or stored on our server.