Macro Nutrient Calculator
Convert daily calories into grams of protein, carbs and fat using your chosen percentage split. Free.
Must total 100%
Macro nutrient calculator
This macro nutrient calculator turns your daily calorie target into grams of protein, carbohydrates and fat. Enter your calories and the percentage you want from each macro (e.g. 30% protein, 40% carbs, 30% fat). It uses 4 kcal/g for protein and carbs, 9 kcal/g for fat. Percentages must add to 100.
Frequently Asked Questions
What is a macro nutrient calculator?
A macro nutrient calculator works out your daily targets for protein, carbohydrates and fat—either from your calories and chosen split (e.g. 30% protein, 40% carbs, 30% fat) or from your stats and goal. It converts percentages into grams.
How do I split calories into macros?
Protein and carbs have 4 kcal per gram; fat has 9 kcal per gram. Enter your daily calories and the percentage you want from each macro (or use presets like 30/40/30). The calculator gives grams of protein, carbs and fat.
Is the macro nutrient calculator free?
Yes. Free to use. For guidance only.
What is a good macro ratio?
Common splits include 30% protein, 40% carbs, 30% fat; or 40/30/30. For weight loss some prefer higher protein. The calculator lets you set your own percentages.
Related
Cite This Calculator
Reference this calculator on your website or in your work using the citation below:
HTML Citation Code:
<p>Calculator: <a href="https://onlinecalculator.co.uk/health/macro-nutrient-calculator" target="_blank">Macro Nutrient Calculator</a> - OnlineCalculator.co.uk</p>APA Style Citation:
OnlineCalculator.co.uk. (2025). Macro Nutrient Calculator. Retrieved from https://onlinecalculator.co.uk/health/macro-nutrient-calculatorNote: This calculator is free to use and reference. No permission required for educational or commercial citation.