Macro Calculator
Free online macro calculator. Split your daily calories into protein, carbs, and fat with grams for balanced, low-carb, high-protein, or keto diets.
About This Free Online Macro Calculator
Our free online macro calculator splits your daily calorie target into grams of protein, carbohydrates, and fat. Enter your daily calories (use our calorie calculator to find them), choose a diet style — balanced, low-carb, high-protein, or keto — or set your own custom percentages, and it instantly shows the grams and calories for each macronutrient. Protein and carbs provide 4 calories per gram and fat provides 9, and the calculator does the math for you. It runs entirely in your browser with no signup, so your numbers stay private.
Features of Our Macro Calculator
- Splits calories into protein, carbs, and fat in grams
- Balanced, low-carb, high-protein, and keto presets
- Custom percentage split that always totals 100%
- Shows grams and calories per macronutrient
- Pairs with our calorie / TDEE calculator
- 100% free, no signup — runs in your browser
How to Use the Macro Calculator
Using this tool is simple and requires no signup or registration. Follow these steps:
- Enter your daily calorie target.
- Pick a diet preset or choose Custom and set your own percentages.
- Read the grams of protein, carbs, and fat you need each day.
- Copy or download your macro plan.
Frequently Asked Questions About Macro Calculator
What are macros?
Macros (macronutrients) are protein, carbohydrates, and fat — the three nutrients that provide calories. Protein and carbs have 4 calories per gram; fat has 9. Tracking macros helps you hit a calorie goal while getting enough of each nutrient.
What is a good macro split?
A common balanced split is 30% protein, 40% carbs, 30% fat. Low-carb and keto diets push fat higher and carbs lower, while high-protein splits suit muscle building. This tool includes presets for each, plus a custom option.
How do I calculate macros from calories?
Multiply your calories by each macro percentage, then divide by the calories per gram (4 for protein and carbs, 9 for fat). For example, 30% of 2,000 calories is 600 calories of protein ÷ 4 = 150g. This calculator does it automatically.
Why Choose Text Toolbox?
Text Toolbox provides free, private, and instant online text tools. Unlike other text utility websites that require signup accounts or send your data to servers, all our tools process your text entirely in your browser. This means your content never leaves your device — we cannot see it, store it, or share it. Our tools are fast, lightweight, and work on any device with a modern web browser.