Macro Calculator
Macro Calculator - a browser-based calculators utility.
Browser tool
About Macro Calculator
Turning a daily calorie target into gram targets for protein, carbohydrate and fat. The split is a choice rather than a fact, so the ratio is yours to set and the assumptions behind the arithmetic are stated rather than hidden. Free, no sign in, no data kept. Your bodyweight and goals are used in the page and then forgotten.
How to use it
- Set your daily calorie targetFrom the BMR calculator plus an activity factor, or from whatever figure you are already working to.
- Choose a ratioA common starting point is roughly 30% protein, 40% carbohydrate and 30% fat, but this varies enormously with goal, sport and preference.
- Read the gramsCalories are converted at 4 per gram for protein and carbohydrate and 9 for fat, which is the standard conversion.
What it does not do
- This is arithmetic on a target you supplied. It does not know your body, your training or your medical history, and it is not dietary advice.
- The energy values per gram are population averages used in food labelling, not exact figures for an individual.
- Anyone managing a medical condition, pregnant, or working with a clinician should follow their guidance rather than a web page.
Questions people ask
- What macro split should I use?
- There is no single correct answer, and anyone stating one confidently is overreaching. Splits are chosen around a goal and adjusted from results over weeks. A dietitian is the right person to set one if it matters.
- Where does my calorie target come from?
- Usually an estimate of resting energy, multiplied by an activity factor, adjusted for a goal. The BMR calculator gives the first part and names the equation it uses.
Questions about ToolsVerse itself — privacy, cost, what happens to your files — are answered in the frequently asked questions.
Related tools
The tools people most often need alongside Macro Calculator.
Can’t find the tool you need?
Tell us what you’re looking for and we’ll consider adding it.