Handy tools
Macro Calculator
Split your daily calories into protein, carbs and fat grams by target ratio.
Split your daily calories into protein, carbs and fat. Pick a target ratio and see the grams and calories for each macro instantly.
Not sure? Start with your maintenance calories from the TDEE calculator.
Balanced — 30% protein / 40% carbs / 30% fat.
Protein 30% / Carbs 40% / Fat 30%.
- Protein30%
- 150 g600 kcal
- Carbs40%
- 200 g800 kcal
- Fat30%
- 67 g600 kcal
Protein and carbs count as 4 kcal/g, fat as 9 kcal/g. These ratios are common examples, not a recommended diet. High-protein, low-carb and keto splits may not suit people with kidney disease, diabetes treated with medication, pregnancy or breastfeeding, or anyone under 18 — check with a doctor first. Not medical or nutritional advice.
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Giggleus's macro calculator turns your daily calorie target into grams of protein, carbs and fat. Enter your calories — try your TDEE calculator result — pick balanced, low-carb, high-protein or keto, and get the grams and calories for each macro instantly. Perfect for planning IIFYM meals or a cut. Protein and carbs are 4 kcal/g and fat is 9 kcal/g; results are an estimate, not medical or nutritional advice.
Frequently Asked Questions
Q. How do I calculate my macros?
A. Multiply your daily calories by each macro's share, then divide by 4 kcal/g for protein and carbs or 9 kcal/g for fat. For example, 2,000 kcal on the balanced split (30/40/30) gives 150 g protein, 200 g carbs and about 67 g fat.
Q. What ratios does the calculator offer?
A. Four presets, as protein/carbs/fat shares of calories: balanced 30/40/30, low-carb 40/20/40, high-protein 40/30/30 and keto 30/10/60. They split calories by percentage, not by grams per kilogram of body weight.
Q. Is keto or a high-protein split right for me?
A. There is no single best ratio; these presets are common examples, not a recommended diet. People with kidney disease, diabetes treated with medication, pregnancy or breastfeeding, or anyone under 18 should check with a doctor before following high-protein, low-carb or keto splits.
Q. What if my calorie target is very low?
A. If you enter less than 1,500 kcal, the calculator shows a reminder that about 1,200 kcal a day for women and 1,500 kcal for men are the minimums commonly recommended without medical supervision. Not sure of your target? Start with your maintenance calories from the TDEE calculator.