How to use it
Enter your calories
Type the daily calorie target you are aiming for. If you are unsure, a maintenance estimate from a TDEE calculator is a good starting point.
Pick a goal preset
Choose Balanced, Low-carb, High-protein or Keto. Each preset sets a percentage split for carbs, protein and fat.
Read your grams
The three cards show grams per macro and the percentage of calories. Everything updates instantly as you adjust.
About the macro calculator
Macros are converted from calories using standard energy values: protein and carbohydrate each provide 4 calories per gram, and fat provides 9 calories per gram. So protein grams = calories × protein% ÷ 4, carbs grams = calories × carb% ÷ 4, and fat grams = calories × fat% ÷ 9. The result runs entirely in your browser and nothing is uploaded.
This is for general guidance, not medical or dietary advice. Calorie and macro needs vary by body, activity and health conditions — check with a qualified professional before making big changes.
Questions
Is anything uploaded?
No. The calculation runs entirely in your browser and nothing you type is sent anywhere.
Why do the grams not add up to a round number?
Grams are rounded for readability, while the percentages always sum to 100. Fat uses 9 calories per gram and protein and carbs use 4, so equal calorie shares give different gram amounts.
Which preset should I choose?
Balanced suits most general goals, low-carb and keto reduce carbohydrate, and high-protein supports muscle retention. Pick the one that matches your plan, or treat them as starting points to adjust.