Macro Calculator

Macros are the three nutrients that carry calories, and this tool turns a daily calorie number into grams of each. Pick a goal preset and it shifts the calorie target down for fat loss or up for muscle gain before splitting it, or switch tabs and set your own percentages. The conversion uses the Atwater factors of 4 calories per gram of protein and carbohydrate and 9 calories per gram of fat. These are population estimates rather than dietary advice, so treat the grams as a starting point.