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Macros Calculator
Convert calories and percentages to exact gram amounts for protein, fat, and carbohydrates. Perfect for meal planning and nutrition tracking.
Macro Calculator
150g
600 calories
56g
500 calories
225g
900 calories
Daily Macro Targets
150g
Protein
56g
Fat
225g
Carbs
Common Macro Splits
Weight Loss
Protein: 35%
Fat: 30%
Carbs: 35%
Higher protein for muscle preservation
Muscle Gain
Protein: 25%
Fat: 20%
Carbs: 55%
Higher carbs for energy and growth
Maintenance
Protein: 30%
Fat: 25%
Carbs: 45%
Balanced approach for current weight
Keto
Protein: 25%
Fat: 70%
Carbs: 5%
Very low carb, high fat
Low Fat
Protein: 30%
Fat: 15%
Carbs: 55%
Traditional bodybuilding approach
Macro Guide
Protein (4 cal/g)
- • Muscle building and repair
- • Higher satiety
- • Thermic effect
- • 0.8-2.2g per kg body weight
Fat (9 cal/g)
- • Hormone production
- • Vitamin absorption
- • Essential fatty acids
- • 20-35% of total calories
Carbs (4 cal/g)
- • Primary energy source
- • Brain and muscle fuel
- • Post-workout recovery
- • 45-65% of total calories