Macro Calculator
Protein, carb and fat targets for your calories and goal.
kcal
Daily protein
165g
Protein (30%)
165 g
Carbs (40%)
220 g
Fat (30%)
73 g
ShowHide the working
- 1Protein: 2200 × 30% ÷ 4 kcal/g = 165 g
- 2Carbs: 2200 × 40% ÷ 4 kcal/g = 220 g
- 3Fat: 2200 × 30% ÷ 9 kcal/g = 73 g
Formula
grams = calories × % ÷ (4 or 9 kcal/g)How it works
Splits a calorie target into grams of protein, carbs and fat. Protein and carbs give 4 kcal/g, fat gives 9.
Example
A balanced 2,200 kcal day is about 165 g protein, 220 g carbs and 73 g fat.
For general information only, not medical advice. Individual needs vary — consult a qualified health professional.
About the Macro Calculator
Protein, carb and fat targets for your calories and goal. It sits in the Health & Fitness section of NWS Calc, a free collection of calculators that run entirely in your browser. There is no signup, no paywall and no tracking — open the page, enter your numbers, get an answer.
Frequently asked questions
- Is the Macro Calculator free to use?
- Yes. Every calculator on NWS Calc is completely free, with no signup, no usage limits and no ads.
- Does my data leave my device?
- No. The Macro Calculator runs entirely in your browser using JavaScript. Nothing you type is uploaded, logged or stored on a server.
- Can I use the Macro Calculator on my phone?
- Yes. The page is fully responsive and works in any modern mobile or desktop browser — there is nothing to install.
- What else is in Health & Fitness?
- BMI, body fat, calories, macros, heart rate and training numbers. You can browse the full Health & Fitness category for related calculators.