# Macro Calculator

> Free macro calculator. Enter your daily calories and goal to get grams of protein, carbs, and fat per day, plus a per-meal split.

Calories tell you how much to eat, macros tell you what to eat it as. Enter your daily calories, pick your goal, and this calculator splits them into grams of protein, carbs, and fat per day, with a per-meal breakdown.

*Interactive tool: enter your values at https://toollantern.win/macro-calculator/ and results update instantly in your browser.*

## The macro formula

Each goal assigns a share of calories to protein, carbs, and fat. Grams of protein = calories x protein share / 4, grams of carbs = calories x carb share / 4, grams of fat = calories x fat share / 9. Protein and carbs carry 4 kcal per gram, fat carries 9 kcal per gram, which is why fat grams are always the smallest number.

## Worked example

**2000 kcal**, goal **maintain** (30% protein, 40% carbs, 30% fat), **3 meals** a day.

- Protein: 2000 x 0.30 / 4 = **150 g** per day.

- Carbs: 2000 x 0.40 / 4 = **200 g** per day.

- Fat: 2000 x 0.30 / 9 = **67 g** per day.

- Per meal: **50 g** protein, **67 g** carbs, **22 g** fat.

## The three goal splits

Lose weight uses 40% protein, 30% carbs, 30% fat: extra protein protects muscle in a calorie deficit. Maintain uses 30% protein, 40% carbs, 30% fat, a balanced everyday split. Build muscle uses 25% protein, 50% carbs, 25% fat: the high carb share fuels hard training sessions.

## Macros are a starting template

These splits are popular, evidence-informed starting points, not medical advice. Fiber, micronutrients, food quality, and total calories matter as much as the macro ratio. If you have a health condition or compete in a sport, work with a dietitian to tune the numbers.

## Frequently asked questions
### Why do protein and carbs divide by 4 but fat by 9?

Protein and carbohydrates each provide 4 kilocalories per gram, while fat provides 9 kilocalories per gram. That is why the same calorie share of fat always converts to fewer grams.

### How do I use this calculator?

Enter your daily calorie target, pick your goal, and set how many meals you eat per day. The calculator shows grams per day for each macro and splits them per meal in the note below.

### What is the difference between the three goals?

The lose split is higher in protein (40%) to protect muscle while you eat fewer calories. The gain split is higher in carbs (50%) to fuel training. Maintain sits in the middle at 30/40/30.

### Is this medical advice?

No. This is a general nutrition planning template, not medical advice. Talk to a doctor or registered dietitian before making big diet changes, especially with a health condition.

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Interactive version: https://toollantern.win/macro-calculator/