Handy tools
Macro Calculator
Split your daily calories into protein, carbs and fat grams by target ratio.
Split your daily calories into protein, carbs and fat. Pick a target ratio and see the grams and calories for each macro instantly.
Try your result from the TDEE calculator.
Balanced — 30% protein / 40% carbs / 30% fat.
Protein 30% / Carbs 40% / Fat 30%.
- Protein30%
- 150 g600 kcal
- Carbs40%
- 200 g800 kcal
- Fat30%
- 67 g600 kcal
Protein and carbs are 4 kcal/g, fat is 9 kcal/g. Estimate only, not medical or nutritional advice.
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OgleOgle's macro calculator turns your daily calorie target into grams of protein, carbs and fat. Enter your calories — try your TDEE calculator result — pick balanced, low-carb, high-protein or keto, and get the grams and calories for each macro instantly. Perfect for planning IIFYM meals or a cut. Protein and carbs are 4 kcal/g and fat is 9 kcal/g; results are an estimate, not medical or nutritional advice.