Calculate your daily macronutrient needs — protein, carbs, and fat — based on your calorie target and diet type. Choose from Balanced, Low Carb, Keto, High Protein presets or set custom ratios.
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast (25%) | 500 | 38g | 50g | 17g |
| Lunch (35%) | 700 | 53g | 70g | 23g |
| Dinner (30%) | 600 | 45g | 60g | 20g |
| Snacks (10%) | 200 | 15g | 20g | 7g |
Macronutrients are the three main nutrients your body needs in large amounts: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Different diet types recommend different macro ratios — for example, a balanced diet is typically 30/40/30 (protein/carbs/fat), while a keto diet uses 20/5/75.
This calculator converts your daily calorie target into grams of each macronutrient based on your chosen diet type. It includes a meal planning breakdown for breakfast, lunch, dinner, and snacks. All calculations run locally in your browser.