Macro Calculator
Turn a calorie target into grams of protein, carbohydrate and fat using a preset or custom macro split.
Runs 100% in your browser — nothing is uploaded.
Result
Formula
grams = calories × % ÷ energy density (4 kcal/g protein/carbs, 9 kcal/g fat)
About this calculator
The UTIQO Macro Calculator converts a daily calorie target into gram-based targets for protein, carbohydrates, and fat. It supports preset macro splits (balanced, low carb, high protein) and a fully custom split, making it easy to plan meals for weight management, muscle gain, or general fitness.
How to use
- 1
Enter your daily calorie target in the 'Daily calories' field.
- 2
Choose a macro split from the 'Split' dropdown, or select 'Custom…' to set your own Protein %, Carbs %, and Fat %.
- 3
Read the calculated grams per day for protein, carbs, and fat in the results.
Frequently asked questions
What are macros?
Macros (macronutrients) are the three main nutrients that provide energy: protein, carbohydrates, and fat. Each gram of protein or carbohydrate provides 4 calories, while each gram of fat provides 9 calories.
How do I choose a macro split?
The best split depends on your goals, preferences, and activity level. Balanced (30/40/30) is a good starting point for general health. Low carb (35/25/40) may help with fat loss or blood sugar control. High protein (40/30/30) supports muscle building and satiety. You can also create a custom split based on your needs.
Do I need to hit my macro targets exactly?
No, treat them as guidelines. Consistency over time matters more than hitting exact numbers every day. Aim to be within a few grams and focus on food quality.
Please note: Results are estimates for general information only and are not professional or medical/financial advice.