03 / 07 Free fitness calculator

Macro
Calculator

Turn a calorie target into practical protein, carbohydrate, and fat goals.

Enter your details
kcal
Your full daily energy budget.
%
Percentage of calories assigned to protein.
%
Percentage assigned to fat; carbs receive the remainder.

● Calculations happen on your device. Nothing is uploaded.

Result03

Enter your details above. Your result will appear here and be saved privately in this browser.

Understand your result

What each number
actually means.

Protein and carbohydrates provide 4 kcal per gram. Fat provides 9 kcal per gram.

01

Protein

Supports muscle repair, recovery, and fullness. Your percentage becomes a daily gram target.

02

Carbohydrates

Your main high-intensity training fuel. Carbs receive calories left after protein and fat.

03

Fat

Supports hormones, cell function, and nutrient absorption. Avoid setting it unnecessarily low.

Browser history

Your latest
calculations.

Stored locally on this device. Clear it whenever you want.

No calculations saved yet.

Good to know

A useful estimate.
Not a diagnosis.

Use the result as a planning baseline, track your real-world response, and adjust over time. Individual needs can vary.