[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"content-seo:macroCalculator":3},{"description":4,"seo":5,"faq":8},"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\u002Fg and fat is 9 kcal\u002Fg; results are an estimate, not medical or nutritional advice.",{"ogTitle":6,"ogDescription":7},"Macro Calculator | Protein, carbs & fat by ratio - Giggleus","🥗 Free macro calculator! Enter your daily calories, pick balanced, low-carb, high-protein or keto, and get protein, carbs and fat in grams and calories instantly. Just for reference.",[9,12,15,18],{"question":10,"answer":11},"How do I calculate my macros?","Multiply your daily calories by each macro's share, then divide by 4 kcal\u002Fg for protein and carbs or 9 kcal\u002Fg for fat. For example, 2,000 kcal on the balanced split (30\u002F40\u002F30) gives 150 g protein, 200 g carbs and about 67 g fat.",{"question":13,"answer":14},"What ratios does the calculator offer?","Four presets, as protein\u002Fcarbs\u002Ffat shares of calories: balanced 30\u002F40\u002F30, low-carb 40\u002F20\u002F40, high-protein 40\u002F30\u002F30 and keto 30\u002F10\u002F60. They split calories by percentage, not by grams per kilogram of body weight.",{"question":16,"answer":17},"Is keto or a high-protein split right for me?","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.",{"question":19,"answer":20},"What if my calorie target is very low?","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."]