Macro Calculator
Turn a daily calorie target into protein, carb, and fat gram goals — with balanced, high-protein, low-carb, keto, and custom modes.
Tip: use your goal calories from the Calorie Calculator.
Split preview
Protein
150g
Carbs
200g
Fat
67g
Net carbs
—
How it works
Enter daily calories
Use a known target or your goal calories from the calorie tool.
Pick a macro style
Balanced, high protein, low carb, keto — or custom percentages.
Optional fiber
Add fiber grams if you want a net carbs estimate.
Read gram targets
Protein, carbs, fat (and net carbs) update instantly.
What are macros?
Macronutrients — protein, carbohydrates, and fat — are the nutrients that provide nearly all of your dietary calories. “Counting macros” means choosing how those calories split across the three, not only watching a single calorie number.
Many cooks use macros to stay full (protein), fuel workouts (carbs), or follow styles like low-carb or keto. This FoodsLiver tool turns a calorie target into daily gram goals you can plan meals around.
Energy from macros
4
kcal per gram protein
4
kcal per gram carbs
9
kcal per gram fat
Macro calculation formula
Formula
grams = (calories × percent) ÷ kcal_per_gram
- Proteinkcal_per_gram = 4
- Carbskcal_per_gram = 4
- Fatkcal_per_gram = 9
- Net carbstotal carbs − fiber (when you enter fiber)
Worked example
2,000 kcal on a balanced 30 / 40 / 30 split:
- Protein: (2000 × 0.30) ÷ 4 = 150 g
- Carbs: (2000 × 0.40) ÷ 4 = 200 g
- Fat: (2000 × 0.30) ÷ 9 ≈ 67 g
Balanced, high protein, low carb, keto
Preset styles in this tool
Balanced
30/40/30
P/C/F %
High protein
40/30/30
P/C/F %
Keto
20/5/75
P/C/F %
Presets are starting points, not prescriptions. Athletes, medical diets, and personal preference can justify custom percentages — use Custom mode when you already have targets from a coach or dietitian.
Macros and FoodsLiver cooking
Pair this calculator with the Calorie / TDEE tool for a daily calorie number, then scale recipe portions with the Recipe Scaler. Recipe nutrition fields (when listed) are estimates for that dish — your day is the sum of everything you eat.