How the macro Calculator works
Each macronutrient carries a fixed energy density: protein and carbs 4 calories per gram, fat 9. A macro split assigns each a share of your daily calories, and dividing by the density turns that share into grams you can actually track.
Grams = calories × ratio ÷ (4 for protein and carbs, 9 for fat)
Example: 2,300 calories at a balanced 30/40/30 split is 173 g protein, 230 g carbs, and 77 g fat.
Frequently asked questions
How much protein do I need?
General guidance runs from 0.8 g per kg of body weight for sedentary adults up to about 1.6 to 2.2 g per kg for people building muscle. The high protein preset lands most people in that training range.
Do macro ratios matter more than calories?
Calories decide weight change; macros shape how it happens, affecting satiety, muscle retention, and training energy. Get calories right first, then tune the split.
Where do I get my daily calorie number?
Use the TDEE calculator on this site for maintenance, then adjust from there based on your goal and how your weight trends over a few weeks.