DocomintMacro Calculator
Split daily calories into protein, carb, and fat gram targets by percentage.
Converts a calorie budget and a macro split (like the common 30/40/30 protein/carb/fat ratio) into actual gram targets — the number that matters when reading a nutrition label — using each macronutrient's calories-per-gram (protein and carbs at 4, fat at 9), which is why the same percentage split doesn't translate to the same gram amounts across macros.
Example: 2,200 daily calories split 30/40/30 works out to 165g protein, 220g carbs, and 73g fat — note fat's gram target is disproportionately lower than protein's despite an equal 30% calorie share, since fat packs more than double the calories per gram.
How it works
- Enter your daily calorie target and a protein/carb/fat percentage split
- Press Calculate
- Gram targets for each macronutrient appear instantly, computed on your device
Frequently asked questions
Why don't macro percentages match gram percentages?
Because protein, carbs, and fat have different calories per gram (protein and carbs: 4 each; fat: 9) — a 30% calorie share for fat translates to fewer grams than the same 30% share for protein or carbs, since each fat gram carries more than double the calories.
What macro split should I use?
It depends on your goals — a common general-fitness starting point is roughly 30% protein / 40% carbs / 30% fat, but athletes, low-carb diets, and other specific goals often use very different ratios. Adjust the three percentages here to match whatever plan you're following.
Is my numbers uploaded anywhere?
No — Macro Calculator runs entirely in your browser using JavaScript/WebAssembly. Your numbers is never sent to a server.