Macro calculator
Once you know your daily calories, macros tell you how to divide them between protein, carbohydrate and fat. Pick a ratio and this gives you grams per day.
Fill in the fields above and press Calculate.
How it’s calculated: Protein & carbs = 4 kcal/g, fat = 9 kcal/g, split by your ratio. Estimates for educational use — not medical advice.
Frequently asked questions
- What are macros?
- Macronutrients — protein, carbohydrate and fat — are the three sources of calories in food. ‘Counting macros’ means tracking grams of each, not just total calories.
- What is a good macro ratio?
- It depends on your goal. A balanced 30/40/30 split suits many people; higher-protein or lower-carb ratios can help with fat loss or appetite control. Protein needs are the most important to get right.
- How do I track macros?
- Set your calories first (see the TDEE calculator), pick a ratio here, then log foods. Every Foodatron food page shows protein, carbs and fat per 100 g.