From calorie percentages to grams
Protein and carbohydrate provide 4 kcal per gram; fat provides 9. At 2,000 kcal, a 30/40/30 split gives 150 g protein, 200 g carbohydrate and about 67 g fat.
Macronutrients for your goal
Macro Calculator for Weight Loss & Maintenance
Estimate your calories, choose a goal and turn your preferred energy split into daily grams.
No account needed. Free tracking, from the first entry.
Make today your first day.
Add a meal or a weigh-in. Your records stay on this device until you choose to sync.
A calculator is only the beginning.
1
Find your starting point
Compare formulas, set a pace and turn energy needs into a practical macro target.
2
See your everyday patterns
Log meals and weigh-ins. Follow a smoother trend, with no pressure to make every day perfect.
3
Let your plan learn
Pro uses complete intake records and trend weight to make measured weekly adjustments.
The method, in plain language.
Choose a split you can use
Compare balanced, lower-carb and higher-protein options or adjust the percentages. Check the resulting grams against your needs, then save your plan and track meals.
Find the right starting point.
One shared calculation engine, with a focus that fits your goal.
A few useful answers
How do macro calculators set protein?
This calculator allocates a percentage of calories to protein. It does not prescribe protein per kilogram of body weight; assess the grams for your body size, training and health needs.
Can I use this macros calculator for weight loss?
Yes. Choose a weight-loss goal to estimate a calorie deficit and its macro split. Progress depends on your actual intake and expenditure; review consistent food and weight records.