Macro Calculator
Split a daily calorie target into grams of protein, carbs, and fat based on your goal.
Inputs explained
- Daily Calories — Your target calorie intake per day. Example: 2000.
- Goal — Your objective — Lose Weight, Maintain Weight, Gain Weight, or Build Muscle — which sets the macro ratio.
How to use it
- Fill in the fields above — each input has a hint describing exactly what to enter
- Press Calculate to get your result instantly, right on this page
- Copy the result, save the tool to favorites, or share and embed it anywhere
Understanding the result
Example: 2,000 calories to maintain might be 150g protein, 200g carbs, 67g fat.
Frequently asked questions
Is the Macro Calculator free to use? Yes — it is completely free, with no sign-up, no download and no usage limits. You can use it as often as you need.
Is my data private? Yes. The calculation runs entirely in your browser — the values you enter are never sent to our servers, stored or shared with anyone.
What information do I need? Just the following: Daily Calories, Goal. Each field includes a hint explaining exactly what to enter.
Can I use it on my phone? Yes — the tool is fully responsive and works on any device, and the same calculator is available in the EasyWorkCalcs mobile app.
Privacy
Everything you enter into the Macro Calculator is processed entirely in your browser. Nothing is uploaded, stored or shared — your data stays on your device.