Macro Calculator
Splits daily calories into protein, carbs and fat grams by goal.
Every calculation runs instantly in your browser, so your inputs are never sent to a server, and the tool is free with no sign-up. You can save the results as an Excel file with live formulas and reuse them later.
Inputs
- Daily calories (kcal)
- Plan
Example calculation
Protein (g): 165 g
| Carbs (g) | 220 g |
|---|---|
| Fat (g) | 73 g |
| Total calories | 2,200 kcal |
Method & notes
Protein & carbs = 4 kcal/g, fat = 9 kcal/g.
Tips
Change any input and the result recalculates in real time. After downloading the Excel file, you can reuse it by editing only the yellow input cells.
FAQ
How does the Macro Calculator work?
Splits daily calories into protein, carbs and fat grams by goal. Protein & carbs = 4 kcal/g, fat = 9 kcal/g.
Can I save the results?
Yes. You can download the results for free as an Excel (.xlsx) file with live formulas that recalculate when you change the yellow input cells.
Is it free?
Yes — all Calcova calculators are free, and you can save results as an Excel file.