# Macro Calculator

> Calculate daily protein, carb, and fat grams from a calorie target. Four common splits: balanced, high-protein, low-carb, and keto.

URL: https://uttir.com/macro-calculator
Categories: calculators
Privacy: Math runs locally. No inputs are sent anywhere.

## About

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.

## How to use

1. **Enter your calorie target** — From the calorie calculator or your own planning.
2. **Pick a split** — Balanced, high-protein, low-carb, or keto.
3. **Read the result** — See grams and calorie contribution for protein, carbs, and fat.

## Examples

### 2,000 kcal, balanced (30/40/30)

A standard maintenance target.

Output:

```
150g protein, 200g carbs, 67g fat
```

### 1,800 kcal, high-protein

A cut with extra protein for muscle retention.

Output:

```
158g protein, 158g carbs, 60g fat
```

## FAQ

### Which split should I pick?

For most people, balanced (30/40/30) or high-protein (35/35/30) is fine. Low-carb and keto work for some — they're not inherently better or worse for weight loss, but they change the foods you eat. Pick what you can sustain.

### How much protein do I actually need?

0.7-1g per pound of body weight is a common target for active adults (1.6-2.2 g/kg). For most people, 25-30% of calories from protein is a reasonable default. Very high protein (>35%) is fine but rarely necessary.

### What about fiber?

Fiber is part of the carb count in this calculator. The recommended intake is 25-35g/day, mostly from vegetables, whole grains, and legumes. Track it separately if it matters for your goals.

## Related tools

- [Calorie Calculator (BMR + TDEE)](https://uttir.com/calorie-calculator) — Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Includes a goal-adjusted daily calorie target.
- [BMI Calculator](https://uttir.com/bmi-calculator) — Calculate your Body Mass Index and see where you fall on the healthy range.
- [Body Fat Calculator](https://uttir.com/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](https://uttir.com/ideal-weight-calculator) — Calculate your ideal body weight using four clinical formulas (Devine, Robinson, Miller, Hamwi) plus a healthy BMI range.

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For the full HTML page with the live tool, visit https://uttir.com/macro-calculator.
This file is the markdown rendering at https://uttir.com/macro-calculator.md. See https://uttir.com/llms.txt for a site-wide summary.