About Macro Calculator
Calculate daily macronutrient gram distributions for protein, carbohydrates, and dietary fats. Features presets for Balanced, High Protein, Low Carb / Keto, and Endurance splits, plus grams-per-bodyweight ratios.
Key Capabilities & Features
- Calculates exact daily gram targets for Carbohydrates (4 kcal/g), Protein (4 kcal/g), and Dietary Fats (9 kcal/g)
- Four scientifically calibrated dietary splits: Balanced (30/40/30), High Protein (40/35/25), Low Carb (35/15/50), and Endurance (20/60/20)
- Custom macro percentage slider adjustments with real-time gram rebalancing
- Protein density analysis per unit of body mass (g/kg and g/lb)
How to Use Macro Calculator
Set Daily Calories
Use your calculated TDEE or enter custom target daily calories.
Choose Macro Split
Select between Balanced, High Protein, Low Carb, or Endurance strategies.
Review Gram Targets
Follow daily gram allowances for protein, carbs, and fats.
Privacy & In-Browser Execution Guarantee
100% client-side calculation. Your data never leaves your browser.
Frequently Asked Questions
How are macro grams calculated from calories?
Protein and carbohydrates each provide 4 kcal per gram, while dietary fats provide 9 kcal per gram. Total caloric energy is divided by these metabolic fuel constants.
Why is a high protein split beneficial for cutting?
Higher protein intake (1.8 - 2.4 g/kg) provides superior satiety, elevates the thermic effect of feeding (TEF), and prevents muscle loss during hypocaloric dieting.