Fitness calculators
Macro Calculator
Convert a calorie target into protein, carbohydrate, and fat grams using your chosen percentages.
Estimates only — not medical advice. Formulas are simplified screening tools. Talk to a qualified clinician for health decisions.
Protein
165 g
Carbs
220 g
Fat
73.3 g
How to use
- Enter daily calories.
- Set protein, carb, and fat percentages (must total 100%).
- Read grams for each macro.
Features
- Custom macro split
- Grams from calories (4/4/9 rule)
- Local browser calculation
Privacy & how it works
This calculator runs entirely in your browser with JavaScript. Your inputs are not uploaded to ToolsWeb servers for this tool. Privacy Policy · Disclaimer.
FAQ
Why must percentages equal 100?expand_more
Macros are a full split of calories. Adjust the three percentages until they add to 100.
Is this calculator free?expand_more
Yes. No signup required.
Are my numbers uploaded?expand_more
No. Calculations run in your browser. Inputs are not sent to ToolsWeb servers for this tool.
Is this professional advice?expand_more
No. Results are estimates for general information. See our Disclaimer for health, finance, and related tools.