Calculate protein, carb, and fat grams from calories using preset or custom macro ratios.
Run the calculator to view daily macro targets and per-meal distribution.
This tool converts daily calories into protein, carbs, and fat targets using either proven presets or your own custom ratio. It also splits targets by meal, adds fiber and sugar guardrails, and shows bodyweight context in grams per kg so the plan is practical to execute.
Step 1
Set total daily calories and choose preset or custom macro split.
Step 2
Convert macro percentages into grams using 4/4/9 calorie factors.
Step 3
Distribute targets across meals and compare presets side by side.
Step 4
Check protein adequacy (g/kg), fiber target, and sugar cap for quality.