Macro Calculator
Enter valid age, height, and weight.
Carbohydrate and protein provide about 4 calories per gram; fat provides about 9. This calculator shows all three macros from one calorie target, rather than making you calculate each one separately.
Free macro calculator that shows carbohydrate, protein, and fat targets all at once from your TDEE — instead of the separate carb, protein, and fat calculators most sites split into three different pages.
How it works
- Enter your sex, age, height, weight, and activity level
- Choose a macro split (balanced, lower carb, or higher carb)
- See your daily calories and gram targets for all three macros
Frequently asked questions
Why show all three macros together?
Carb, protein, and fat targets all come from the same total calorie number — showing them together (rather than as three separate calculators) makes the tradeoff between them visible at once, since raising one percentage always lowers the others.
Which split should I use?
Balanced (40/30/30) is a reasonable general default. Lower-carb splits are common for some fat-loss and low-carb approaches; higher-carb splits are common for endurance training. There's no single correct split — it depends on your goals and what you can sustain.
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From the blog
Update history
- 2026-09-03 Age, height, and weight are now sliders instead of number fields, and the sex toggle shows an icon for each option.
- 2026-09-01 Added: a cover image — used as the card thumbnail, social share image, and blog title image.
- 2026-09-01 Launched: macro calculator showing carb/protein/fat gram targets from TDEE, with 3 split presets. Covers the carbohydrate, protein, and fat intake calculators as a single combined tool. Entirely client-side.