HLT
Macro Calculator
Enter your daily calorie target and a percentage split to get gram targets for protein, carbs and fat.
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Enter your numbers (percentages must total 100), then calculate.
How it's calculated
Each macro's calorie share is Calories × Percentage ÷ 100. Protein and carbs are then divided by 4 (calories per gram), and fat by 9, to get gram targets.
Frequently asked
Where do the 4 and 9 in the formula come from?
Protein and carbohydrates provide about 4 calories per gram, while fat provides about 9 calories per gram. Dividing each macro's calorie share by its per-gram value gives the gram target.
What split should I use?
There's no single correct split — it depends on goals, activity level and personal preference. A common starting point is roughly 30% protein, 40% carbs, 30% fat, adjusted from there.