How to use the Macro Calculator
- Enter your maintenance calories.
- Choose a goal and a diet style.
- Read grams per day and per meal.
Calories to grams
Protein and carbohydrates provide 4 kcal per gram, fat 9 kcal per gram. A 2,000 kcal day at 30% protein is 600 kcal, or 150 g of protein. Many people aiming to build or keep muscle use about 1.6–2.2 g of protein per kilogram of body weight, which a 30–40% protein split usually covers.
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Tools that pair well with the Macro Calculator
- Calorie Calculator — Estimate how many calories you burn per day — your BMR at rest and TDEE with activity — and the daily calories to lose, maintain or gain weight.
- Body Fat Calculator — Estimate your body fat percentage from a few tape measurements using the U.S.
- BMI Calculator — Calculate your body mass index in metric or imperial units, see the WHO category on a scale and the healthy weight range for your height.
- Water Intake Calculator — Estimate how much water to drink each day from your weight, how active you are and how hot it is — shown in liters, ounces and glasses.
Frequently asked questions
Which macro split is best?
The one you can stick to. Total calories drive weight change; protein supports muscle; carbs and fat can be balanced to taste.
Should I count fiber as carbs?
Most tracking apps include fiber in total carbs. Low-carb diets often count net carbs (total minus fiber).
Is anything I enter saved or sent?
No. The calculation runs in your browser. Your last inputs are remembered on this device only, so the page opens where you left off.
Can I install Macro Calculator as a web app and use it offline?
Yes. Macro Calculator is an installable web app (PWA) — installed from your browser, not downloaded from an app store. Click Install app at the top of this page in Chrome or Edge (Windows, macOS, Linux, ChromeOS) or on Android, use Share → Add to Home Screen on iPhone and iPad, or File → Add to Dock in Safari 17+ on a Mac. It then opens in its own window with its own icon, and because it runs entirely in your browser it keeps working offline. Firefox on desktop can’t install web apps. How installing works.