Macro Calculator

Calories tell you how much you eat. Macros tell you what you eat. This calculator splits your daily calories into the three macronutrients — protein, fat, and carbohydrates — using the energy each one carries: 4 calories per gram of protein, 4 per gram of carbs, and 9 per gram of fat. You set your total calories and your target percentages for protein and fat, and the tool fills in the rest, converting everything into grams per day.

A lifter in Phoenix cutting on 2,200 calories might choose 30 percent protein and 30 percent fat. That works out to about 165 grams of protein, 73 grams of fat, and the remaining 40 percent — roughly 220 grams — of carbs. Those gram targets are what actually get weighed on a food scale or logged in an app, which is why the calculator shows both the calorie split and the gram amounts. Hit the protein target to protect muscle, let fats cover hormones and satiety, and use carbs to fuel training.

Percentages are a starting framework, not a prescription. Endurance athletes often need more carbs, while low-carb dieters push fat higher. Adjust based on energy, performance, and how you feel — and consider a registered dietitian for a personalized plan.