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Macro Calculator — Protein, Carbs, Fat in Grams

Convert your daily calorie target into macronutrient grams. Six presets (balanced, high protein, keto, low carb, endurance) plus custom ratios.

Use the TDEE calculator to figure this out if you don't know it.

Daily targets

Protein
165g660 cal · 30%
Carbs
220g880 cal · 40%
Fat
73g660 cal · 30%

Protein: 4 cal/g · Carbs: 4 cal/g · Fat: 9 cal/g

Spread these across 3-5 meals for best satiety.

About this tool

Calories alone don't cut it

1500 calories of mostly protein looks very different on the body than 1500 calories of mostly carbs. This calculator splits your daily calories into protein/carbs/fat using the standard formulas (4 cal/g protein and carbs, 9 cal/g fat).

How to use the Macro Calculator

Takes about a minute. No signup, no download, your data stays in your browser.

  1. 1
    Open the tool. Scroll up to the Macro Calculator above — it loads instantly in your browser, no install needed.
  2. 2
    Enter your values. The fields come pre-filled with realistic defaults so you can see how it works — replace them with your own numbers.
  3. 3
    Read the result. The output updates instantly. Copy or share it — nothing is uploaded to a server, everything stays on your device.

Frequently asked questions

Common questions about the Macro Calculator.

Is the Macro Calculator free to use?

Yes. The Macro Calculatoron 7BusyBoss is completely free — no signup, no paywall, no usage cap. We do recommend paid alternatives in a sidebar card, but the core tool stays free.

Do I need to sign up to use the Macro Calculator?

No. The Macro Calculatorworks instantly in your browser — no account needed. Signing in with Google is optional and only unlocks features like saving favorites and higher AI build limits.

Does the Macro Calculator work on mobile?

Yes. Every tool on 7BusyBoss is mobile-responsive and works in any modern browser — Chrome, Safari, Firefox, Edge — on phones, tablets and desktops.

Is my data safe when I use the Macro Calculator?

Yes. The Macro Calculatorruns entirely in your browser — your inputs never leave your device unless the tool explicitly fetches public data (e.g. currency rates). We don't store the values you type.

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