Macro Calculator
Enter your daily calorie target and choose a macronutrient ratio to see exactly how many grams of protein, carbohydrates, and fat you should eat each day. Preset ratios cover the most common approaches: balanced (30/40/30), low-carb (40/20/40), high-protein (40/35/25), and keto (20/5/75).
For full control, switch to custom mode and set your own percentages for each macro. The calculator shows grams per macro, calories from each macro, and the percentage breakdown — protein and carbs at 4 calories per gram, fat at 9 calories per gram.
Use this alongside a BMR or calorie calculator to translate a calorie target into a practical eating plan. Everything runs in your browser with no data sent anywhere.
By The Paper Room Editorial Team — Calculator Tools
Frequently asked questions
How many calories are in each macronutrient?▼
Protein has 4 calories per gram, carbohydrates have 4 calories per gram, and fat has 9 calories per gram. Alcohol, which is not a macronutrient, has 7 calories per gram. These values are used to convert between grams and calories for each macro.
What macro ratio should I use for weight loss?▼
A higher-protein ratio (30-40% protein) is generally recommended for weight loss because protein promotes satiety and helps preserve muscle mass during a calorie deficit. A balanced 30/40/30 (protein/carbs/fat) split works for most people. Low-carb and keto ratios can also be effective but are harder to sustain long-term.
What is the keto macro ratio?▼
A ketogenic diet typically targets 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. This very low carb intake (usually under 50g/day) pushes the body into ketosis, where it burns fat for fuel. This calculator uses a 75/20/5 ratio for the keto preset.
Do the percentages need to add up to 100%?▼
Yes, ideally. The preset ratios all total 100%. In custom mode, the calculator will warn you if your percentages don't add to 100% but will still compute the results based on whatever you enter. Totals above 100% will overcount calories; below 100% will undercount.