Protein, carbs,and fat.
Turn your calories into macro grams. Enter your details, pick a split from balanced to keto, and see protein, carbs, and fat for the day.
Grams come from your maintenance calories split by the preset, at 4 calories per gram of protein and carbs and 9 per gram of fat. Eating below maintenance? Scale the grams down with your target.
Calories first, then the split.
Macros are just your calories divided into protein, carbs, and fat. So the calculator starts by estimating your maintenance calories from your stats and activity, then splits that total by the preset you choose.
The conversion uses the standard energy values: 4 calories per gram of protein, 4 per gram of carbohydrate, and 9 per gram of fat. That is why the fat gram number looks smaller than the carbs even at a similar calorie share.
If you are eating in a deficit or surplus, scale the grams to your target rather than maintenance. However you set them, hitting protein is usually the highest-value habit. Log meals in the free calorietrack.ai web app to see your macros add up.
Questions, answered.
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Hit your macros, not a wall.
calorietrack.ai. Snap a meal to see its macros instantly. Free on the web, no signup.