Macro Calculator (Carbs, Protein & Fat)
Split your daily calories into grams of carbohydrate, protein and fat for your goal — per day and per meal.
Result
How to use
- 1
Enter how many calories you eat (or plan to eat) a day.
- 2
Pick a goal, or choose Custom and set your own carb and protein percentages.
- 3
See grams of carbs, protein and fat per day and per meal.
Questions
How are calories turned into grams?
Carbohydrate and protein give about 4 kcal per gram and fat about 9 kcal per gram. So 50% of 2,000 kcal from carbs is 1,000 kcal ÷ 4 = 250 g of carbs.
What split is healthy?
Widely used ranges (the Acceptable Macronutrient Distribution Ranges) are 45–65% of calories from carbohydrate, 10–35% from protein and 20–35% from fat. Typical Indian meals are high in carbs from rice and roti, so adding dal, curd, paneer, eggs or fish helps raise protein.
Should I count macros every day?
Not necessary for most people. Use these numbers as a guide for planning meals. People with diabetes, kidney disease or other conditions should follow their doctor's or dietitian's advice.
About this Macros tool
Macro Calculator (Carbs, Protein & Fat) — Split your daily calories into grams of carbohydrate, protein and fat for your goal — per day and per meal. It is one of 200 free tools on namasivayam.in, made by software engineer Namasivayam Vadivelan for everyday use in India.
Everything is calculated instantly in your browser: nothing you type or upload is sent to any server, there is no sign-up, and it works on mobile and desktop. Enter how many calories you eat (or plan to eat) a day.
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Results are estimates to help you plan. They are not financial, tax or medical advice.