Convert a daily calorie target into estimated grams of protein, carbohydrates and fat. Choose a balanced, higher-protein or lower-carbohydrate split to explore the difference.
Macro Calculator
Convert a daily calorie target into estimated grams of protein, carbohydrates and fat.
Results are estimates for general information only. Food portions, recipes and individual needs vary. This tool is not medical advice.
How macro calculations work
Macronutrients provide most dietary energy. Protein and carbohydrate provide approximately 4 kcal per gram, while fat provides approximately 9 kcal per gram. The calculator applies the chosen percentage split to daily calories and converts each result into grams.
Choosing a macro split
There is no single ideal split for every person. Preferences, sport, appetite, culture, health and dietary pattern all matter. Treat the presets as examples for planning, not rigid targets. A balanced diet should also provide fibre, vitamins and minerals rather than focusing only on three numbers.
Frequently asked questions
Do the percentages always total 100%?
Yes. Each preset allocates the full calorie target across protein, carbohydrates and fat.
Are alcohol calories included?
No. The calculator only divides calories across the three listed macronutrients.
Should I hit every gram exactly?
No. Small day-to-day variation is normal; the result is an estimated planning guide.
Further reading: NHS guidance on eating a balanced diet.