◑ HEALTH Updated July 25, 2026

Macro Calculator

Protein, carb, and fat targets in grams.

Daily calories
Split
Result
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How it works

Calories are divided by your chosen macro split, then converted to grams using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat.

Related tools

◕BMR Calculator◈Calorie Calculator▣Body Fat Calculator

Frequently asked questions

How much protein do I need?

Between 1.6 and 2.2 g per kg of body weight supports most training goals.

Do macro ratios matter more than calories?

Calories drive weight change; macros shape body composition, recovery, and how full you feel.

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