Calories & Nutrition tool
Macronutrient Calculator
Turn your daily calories into grams of protein, carbohydrates and fat with a balanced, higher-protein, lower-carb or custom split, per day and per meal. Free.
Nothing you enter leaves your device.
Inputs
Results
Enter values to see your results.
Simple steps
How it works
- 01
Enter your daily calories, for example from the Calorie Calculator.
- 02
Choose a split or enter your own percentages.
- 03
Select Calculate to see grams per day and per meal.
Good to know
Frequently asked questions
How are grams worked out?
Each nutrient's share of your calories is divided by its energy: 4 kcal per gram for protein and carbohydrate, 9 kcal per gram for fat.
Which split should I choose?
Balanced (20% protein, 50% carbs, 30% fat) fits general healthy eating. Higher protein can help you feel full while losing weight. Lower carb suits people who prefer fewer carbohydrates. All are estimates.
What are the guideline ranges?
The National Academies suggest 10–35% of calories from protein, 45–65% from carbohydrates and 20–35% from fat for adults. The calculator tells you when a share falls outside them.
Where do I get my calories from?
Use the Calorie Calculator to find your maintenance calories or a target for losing or gaining weight, then enter it here.
Can I set my own percentages?
Yes. Choose Custom and enter percentages that add up to 100.
Does it count alcohol or fibre?
No. It splits calories between protein, carbohydrate and fat only.
Is anything I enter stored or sent?
No. The calculation runs in your browser. Nothing you type is saved or sent to a server.
How it is calculated
Grams = daily calories × share ÷ energy per gram, with 4 kcal per gram for protein and carbohydrate and 9 kcal per gram for fat. Shares are compared with the Acceptable Macronutrient Distribution Ranges of the National Academies: protein 10–35%, carbohydrate 45–65%, fat 20–35%.
Sources
Last reviewed: October 14, 2026