Macro Calculator
Estimates daily protein, carbohydrate and fat targets from total calories.
Lilu Baba's Macro Calculator splits your daily calorie target into protein, carb and fat grams based on your chosen macro ratio. Informational only, not medical advice.
How to use this calculator
- Enter your target daily calories.
- Choose a macro split style.
- Grams of protein, carbs and fat update instantly.
Protein (g)
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Carbohydrates (g)
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Fat (g)
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FAQ
Macro Calculator — frequently asked questions
Protein and carbs provide about 4 kcal per gram, and fat provides about 9 kcal per gram — calories are split by your chosen ratio, then converted to grams.
This depends on your goals and preferences — balanced works for most people, while low-carb or high-carb splits suit specific diet approaches.