Macro Calculator — Convert a daily calorie target into protein, carb, and fat grams. Pick a split that matches your goal: balanced (30/40/30), high-protein (35/35/30), low-carb (25/20/55), or keto (20/5/75). The calculator returns grams and the calorie contribution of each macro.
Math runs locally. No inputs are sent anywhere.
Was Macro Calculator useful?
Apa itu Macro Calculator?
Convert a daily calorie target into protein, carb, and fat grams. Pick a split that matches your goal: balanced (30/40/30), high-protein (35/35/30), low-carb (25/20/55), or keto (20/5/75). The calculator returns grams and the calorie contribution of each macro.
Useful for flexible dieting (IIFYM), macro-based meal planning, and tracking macros on apps like MyFitnessPal. Pair with the calorie calculator to set the calorie target first.
Cara menggunakannya
-
Enter your calorie target
From the calorie calculator or your own planning.
-
Pick a split
Balanced, high-protein, low-carb, or keto.
-
Read the result
See grams and calorie contribution for protein, carbs, and fat.
Contoh
2,000 kcal, balanced (30/40/30)
A standard maintenance target.
Hasil: 150g protein, 200g carbs, 67g fat
1,800 kcal, high-protein
A cut with extra protein for muscle retention.
Hasil: 158g protein, 158g carbs, 60g fat
Pertanyaan yang sering diajukan
Peralatan terkait
Calorie Calculator (BMR + TDEE)
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Includes a goal-adjusted daily calorie target.
Kalkulator BMI
Hitung Indeks Massa Tubuh Anda dari tinggi dan berat. Gratis, di browser Anda, tanpa unggahan.
Body Fat Calculator
Estimate body fat percentage using the U.S. Navy circumference method. Tape measure and a few seconds — no scales required.
Ideal Weight Calculator
Calculate your ideal body weight using four clinical formulas (Devine, Robinson, Miller, Hamwi) plus a healthy BMI range.
Last reviewed: 2026-09-25