Macro Calculator
Convert your daily calorie target into exact grams of protein, carbs and fat with popular diet splits — balanced, high-protein, low-carb, keto and endurance. Free IIFYM macro calculator.
Balanced: 30% protein · 40% carbs · 30% fat
150g
Protein
200g
Carbs
67g
Fat
Protein & carbs = 4 kcal/g, fat = 9 kcal/g. A starting point — adjust to how you feel and perform.
How to use the Macro Calculator
- 1
Enter your daily calorie target.
- 2
Pick a diet style (balanced, high-protein, low-carb, keto…).
- 3
See your protein, carb and fat grams and split.
- 4
Adjust and re-check as your goals change.
Frequently asked questions
How are grams calculated?
Each split assigns a % of calories to protein, carbs and fat, then converts to grams (protein & carbs = 4 kcal/g, fat = 9 kcal/g).
What calories should I use?
Use your maintenance calories (TDEE) for maintenance, or a deficit/surplus for loss/gain — our Calorie and TDEE tools can help.
Which split is best?
It depends on goals and preference. High-protein suits fat loss and muscle retention; endurance athletes often need more carbs.
Tips & discussion
Share a trick, ask a question, or help others get more out of this tool.
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