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Macro Calculator

Turn your daily calories into exact protein, carb, and fat targets in grams. Pick a diet style — balanced, high-protein, low-carb, or keto — and a goal, and we'll do the macro split.

Daily calorie target
—kcal / day
Balanced your chosen split
Protein
—
grams / day ·
Fat
—
grams / day ·
Carbs
—
grams / day ·

Track these macros automatically

Set these targets in NutriBalance, then log meals by barcode scan or AI food photo — the app shows your remaining protein, carbs, and fat in real time. 14-day free trial, no card required.

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How it works

How your macros are calculated

Macros — protein, carbohydrate, and fat — are the three nutrients that supply calories. Your macro split divides your daily calorie budget between them. This tool sets your calories first (from your stats and goal, using the Mifflin-St Jeor formula), then converts your chosen percentage split into grams.

Calories per gram

Protein: 4 kcal/g  ·  Carbohydrate: 4 kcal/g  ·  Fat: 9 kcal/g
Grams = (calories × percentage) ÷ calories-per-gram.

Diet style splits (% of calories: protein / carbs / fat)

Balanced: 30 / 40 / 30 — flexible, sustainable for most people
High-protein: 40 / 35 / 25 — best for fat loss and muscle retention
Low-carb: 35 / 20 / 45 — steadier energy, appetite control
Keto: 25 / 5 / 70 — very low carb to maintain ketosis
FAQ

Frequently asked questions

Macros — short for macronutrients — are the three nutrients that give food its calories: protein, carbohydrate, and fat. Tracking macros (not just total calories) lets you steer body composition: enough protein preserves muscle, and your carb-to-fat balance affects energy and fullness. Provide 4, 4, and 9 calories per gram respectively.
There's no single magic ratio, but a higher-protein split (around 40% protein) consistently performs well for fat loss because protein protects muscle in a deficit and keeps you full. Choose the "high-protein" style above, or set protein with the Protein Calculator and let carbs and fat fill the rest.
IIFYM means "If It Fits Your Macros." Instead of a rigid meal plan, you hit daily protein, carb, and fat targets using whatever foods you enjoy. As long as the macros fit your numbers, the choices are yours — which makes the approach far easier to sustain long-term. The macros from this calculator are your daily targets.
Close enough works. Aim within about 5 g on protein and fat and 10–15 g on carbs. Protein is the one to prioritise; carbs and fat can flex day to day as long as your total calories stay on target. Tracking in an app makes landing in range almost automatic.
Enter the protein, carb, and fat targets from this calculator as your daily goals in NutriBalance. Each meal you log — via barcode scanner, AI food photo, or search — subtracts from those targets, and the app shows your remaining macros at a glance, including on the home-screen widget.