Need calories first? Use the TDEE calculator.
Macro Calculator
Turn daily calories into protein, carbs, and fat grams.
Science-based
Instant results
100% free
No signup · private
Daily calorie target
2,000 kcal
Balanced split
30% protein · 40% carbs · 30% fat
Your daily macros
Grams are estimated from calorie percentages (protein & carbs = 4 kcal/g, fat = 9 kcal/g).
150
Protein g
200
Carbs g
67
Fat g
Other free calculators
Explore more science-based nutrition tools - instant results, no signup.
Calorie Calculator
Find your daily calorie target for losing, maintaining, or gaining weight.
Open calculatorCalorie Deficit Calculator
Daily deficit plus a week-by-week timeline to your goal. Capped at 0.5 to 1 kg per week.
Open calculatorNutri-Score & NOVA Checker
Paste per 100 g or a barcode. Get A-E plus ultra-processed yes/no.
Open calculatorTDEE & BMR Calculator
Calculate maintenance calories (TDEE) and BMR at rest.
Open calculatorProtein Calculator
Estimate daily protein in grams by weight and goals.
Open calculatorWater Intake Calculator
Daily hydration target by weight, activity, and climate.
Open calculatorBMI Calculator
Check Body Mass Index and weight category.
Open calculatorRelated articles
This tool provides general informational estimates only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional.
Get personalized plans in the SmartEat app
These calculators give you a starting point. SmartEat turns the numbers into AI-personalized meal plans and guidance from certified nutritionists.
Frequently asked questions
Clear answers based on established nutrition science.
How do I calculate macros?
Start with your daily calories (from the TDEE calculator). Multiply by each macro percentage, then divide protein and carbs by 4 and fat by 9 to get grams. Ranges follow Institute of Medicine AMDR guidance.
Sources & methodology
Formulas and reference ranges from peer-reviewed and official sources:
- Institute of Medicine. Acceptable Macronutrient Distribution Ranges (AMDR).
- ISSN. Protein and macronutrient position stand.