Online Tool Store
Macro Calculator
Split a daily calorie target into protein, carb, and fat gram targets, tuned for losing fat, maintaining, or building muscle. Runs entirely in your browser.
🔒 This tool runs entirely in your browser. Your files are never uploaded to a server.
Example shown — replace it with your own numbers. Don't have a calorie target yet? Use a TDEE calculator first.
How it works
- Enter your body weight and a daily calorie target.
- Pick a goal — lose fat, maintain, or build muscle — each uses a different protein/carb/fat split.
- Read off your gram targets, plus a protein-per-kg sanity check and how the split compares across all three goals.
The formula
Each macronutrient gets a percentage of your daily calories, then converts to grams using its energy density — protein and carbs are 4 kcal/g, fat is 9 kcal/g:
grams = (calories × macro share) / (4 for protein or carbs, 9 for fat)
Example: at 2400 kcal on "Maintain" (30% protein), protein = (2400 × 0.30) / 4 = 180 g.
FAQ
I don't know my daily calorie target — where do I start?
Run a TDEE or calorie-deficit calculator first to get a daily calorie number for your goal, then bring that number here to split it into protein, carb, and fat targets.
Why does the protein percentage change by goal?
In a calorie deficit, a higher protein share (about 40%) helps preserve muscle mass. In a surplus for building muscle, carbs get a bigger share (about 45%) to fuel training and recovery.
What if my protein target seems too high or low in grams per kg?
Most strength-training guidance targets 1.6–2.4 g of protein per kg of body weight. If the result falls outside that, adjust your calorie target or try a different goal preset.
Is my data sent anywhere?
No — every calculation happens locally in your browser using plain arithmetic. Nothing is uploaded.
How we compare
| Feature | Online Tool Store | Nutrition tracking apps | Fitness influencer spreadsheets |
|---|---|---|---|
| No account or sign-up | ✓ | Usually required | ✓ |
| Compares all three goals at once | ✓ | One goal at a time | Manual copy per goal |
| Data stays on your device | ✓ | Synced to their servers | ✓ |
If you just need today's protein, carb, and fat numbers without creating an account or maintaining a spreadsheet, this gets you there in seconds.