Macro Calculator

How to Use Macro Calculator

1. Enter your daily calorie target. This can come from Toolzo’s TDEE Calculator or your own diet plan. The calculator splits those calories into macronutrients.
2. Pick a macro preset. Choose Balanced (30/40/30), High‑Protein (40/30/30), Low‑Carb (40/20/40), or switch to Custom to set your own percentages.
3. Click Calculate. The tool converts each percentage into grams using 4 kcal/g for protein and carbs, and 9 kcal/g for fat.
4. View per‑meal split. Below the daily grams, you’ll see a rough breakdown for 3, 4 or 5 meals to help with meal prep.

Benefits of Macro Calculator

• Three common presets let you quickly switch between diet styles without manually adjusting percentages.
• Custom mode gives full control for those following specific plans like zone diet or flexible dieting.
• Shows grams, not just percentages – the numbers you actually need for food labels and weighing portions.
• Works instantly in the browser with no account or data storage.

Frequently Asked Questions

How many grams of protein do I need per day?

It depends on your goals. The Balanced preset gives about 1.5 g/kg for a typical person eating 2000 kcal. Athletes or those looking to build muscle often aim higher, closer to 2.0 g/kg.

Do I have to hit the macros exactly every day?

Aim for a weekly average. It's normal for some days to be higher in carbs or fats; consistency over time matters more than daily perfection.

Can I use this for a low‑carb diet?

Yes, select the Low‑Carb preset (40% protein, 20% carbs, 40% fat). For a ketogenic diet, Toolzo also offers a dedicated Keto Macro Calculator with a net‑carb limit.

Is Macro Calculator free and private?

Yes — it is 100% free, needs no sign‑up, and everything runs in your browser; your data never leaves your device.