Daily protein, carbs, and fat targets from your calories.
Free to use, no sign-up required. Macro Calculator is one of 198 tools built into Xenition, alongside a chat that can use them for you.
Splits a daily calorie target into grams of protein, carbohydrate and fat, from a preset diet or your own percentages.
Each macro’s calories = daily calories × its share. Grams = those calories ÷ 4 for protein and carbs, or ÷ 9 for fat. If your percentages do not add to 100, they are normalized so they do. Presets: Balanced 30/40/30, Low-carb 40/20/40, Keto 25/5/70, High-protein 40/35/25 (protein/carbs/fat). These are estimates, not medical or dietary advice.
2,000 kcal on the Balanced split is 600 kcal of protein (150 g), 800 kcal of carbs (200 g) and 600 kcal of fat (67 g).
Fat has 9 kcal per gram, against 4 for protein and carbohydrate. The same 600 kcal is 150 g of protein but only 67 g of fat.
Guidelines for adults start around 0.8 g per kg of body weight, and people doing strength training often aim for 1.6 g per kg or more. Compare the protein grams here with your own weight.
You do not have to open Macro Calculator to use it. Ask Xenition in plain language and it runs the right tool, then carries the answer into whatever you are working on — a document, a spreadsheet, a deck.