Macro Calculator

Split your daily calories into protein, carbs and fat grams by target ratio.

Split your daily calories into protein, carbs and fat. Choose an example ratio to see the grams and calories for each macro.

Daily calories (kcal)

Try your result from the TDEE calculator.

Example ratio

Balanced — 30% protein / 40% carbs / 30% fat.

Daily calories to split

2,000kcal

Protein 30% / Carbs 40% / Fat 30%.

Protein

150 g

600 kcal · 30%

Carbs

200 g

800 kcal · 40%

Fat

67 g

600 kcal · 30%

Protein and carbs are 4 kcal/g, fat is 9 kcal/g. The ratios are examples, not personalized nutrition recommendations. Estimates only.

About This Content

Waglebagle's macro calculator turns your daily calorie target into grams of protein, carbs and fat. Enter your calories — try your TDEE calculator result — pick balanced, low-carb, high-protein or keto, and get the grams and calories for each macro instantly. Perfect for planning IIFYM meals or a cut. Protein and carbs are 4 kcal/g and fat is 9 kcal/g; results are an estimate, not medical or nutritional advice.