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.
Keep reading.
- 01Steps to calories calculatorEstimate the calories you burn for any step count, body weight, and walking pace.
- 02Calorie calculatorDaily calories to maintain, lose, or gain weight, from your stats and activity.
- 03How to count caloriesThe tracking habit that makes macros work.
- 04How we check our numbersThe method behind our calorie estimates.
- 01BMR calculatorYour basal metabolic rate, the calories you burn at complete rest.
- 02Calorie calculatorDaily calories to maintain, lose, or gain weight, from your stats and activity.
- 03Burning 1,000 calories a day for weight lossBurning 1,000 calories a day through exercise can help create a deficit, but it takes a large amount of activity and you cannot reliably out-train your diet. Combining a modest calorie reduction with regular movement is usually more effective and sustainable than relying on exercise alone.
- 04Cutting 1,000 calories a day for weight lossCutting 1,000 calories a day from your maintenance level is a large deficit that points toward roughly 2 pounds of loss a week using the rough 3,500-calorie-per-pound rule. It can work for some people, but it is aggressive, hard to sustain, and worth discussing with a healthcare provider first.
- 05Best AI calorie tracker · 2026Top 5 ranked with star scores. Updated quarterly.
- 06Cal AI alternativesFree-forever options to Cal AI, compared by accuracy and price.
Hit your macros, not a wall.
calorietrack.ai. Snap a meal to see its macros instantly. Free on the web, no signup.