Calculate your daily protein, carbs, and fat intake. Choose a preset or customize your split.
Use this free macro calculator to find your ideal daily intake of protein, carbohydrates, and fat. Whether you follow a balanced diet, low carb, high protein, keto, or a fully custom macro split, this tool instantly calculates the grams you need. Macronutrients are the foundation of any nutrition plan — protein supports muscle recovery and growth (4 calories per gram), carbohydrates fuel your workouts and daily energy (4 calories per gram), and dietary fat supports hormone production and nutrient absorption (9 calories per gram). Adjust your calorie target and goal to see your personalized macro breakdown. No signup required.