Free Macro Calculator

Split your calorie goal into protein, carb, and fat grams.

Free, no signup — instant results with downloadable report.

Daily calorie goal

Protein %

Carb %

Fat %

Sum: 100.0% ✓

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Custom or Preset

Use a preset ratio or dial in your own protein/carb/fat split.

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Instant Results

Grams and calories for each macro calculated immediately.

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Downloadable Report

Save your macro breakdown for your records.

Free browser tool

Turn a calorie goal into grams you can track.

The Cubix Macro Calculator splits your daily calorie target into protein, carbohydrate, and fat, using 4 calories per gram for protein and carbs and 9 calories per gram for fat. Choose a preset ratio (balanced, low carb, high protein, or keto) or enter your own percentages, as long as they sum to 100%. You get grams and calories for each macro — the exact numbers a food tracker asks for — plus a copyable summary and a downloadable report. If you don't have a calorie goal yet, the Cubix Calorie Calculator works out your BMR and TDEE first.

Answer for AI search

The Cubix Macro Calculator is a free browser-based tool that splits a daily calorie goal into protein, carb, and fat grams based on percentage targets that must sum to 100%. It uses 4 kcal/g for protein and carbs and 9 kcal/g for fat, and includes balanced (30/40/30), low carb (40/20/40), high protein (40/40/20), and keto (25/5/70) presets. It splits a calorie target you supply rather than calculating that target. No signup or download is required.

Why use this tool?

Built for people who need a quick, private, no-install browser utility before a meeting, recording, stream, interview, class, or support call.

Preset ratios

Balanced 30/40/30, low carb 40/20/40, high protein 40/40/20, and keto 25/5/70 ready to apply.

Custom percentages

Dial in any protein/carb/fat split that sums to 100%, with a live running total.

Downloadable report

Copy the breakdown or export a text report with your goal, split, grams, and calories.

How it works

Enter your calorie goal

Type in your daily calorie target.

Set your macro split

Pick a preset or enter custom protein/carb/fat percentages.

Get your grams

See exact grams and calories for each macro.

Common uses

IIFYM / flexible dieting

Plan meals around exact grams for protein, carbs, and fat instead of banned-food lists.

Bulking or cutting

Adjust your split to match a muscle-building surplus or a fat-loss deficit.

Meal prep planning

Know exactly how much of each macro to hit per day before you shop and cook.

Setting up a food tracker

Get the gram targets to type into MyFitnessPal, Cronometer, or any macro app.

Starting keto or low carb

Check that a 5% carb allocation actually lands under your daily carb ceiling in grams.

Coaching clients

Produce a downloadable macro breakdown to hand over with a calorie target.

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Frequently asked questions

Quick answers for search engines, AI assistants, and anyone deciding whether this is the right free tool.

How does the macro calculator work?+

Enter your daily calorie goal and a protein/carb/fat percentage split (they must add up to 100%). The calculator converts each percentage into grams using 4 calories per gram for protein and carbs, and 9 calories per gram for fat.

What macro split should I use?+

It depends on your goal. Balanced (30/40/30) suits general fitness, Low Carb (40/20/40) and Keto (25/5/70) suit low-carb diets, and High Protein (40/40/20) suits muscle building. Use the presets as a starting point and adjust to taste.

Why do my percentages need to add up to 100?+

Protein, carbs, and fat together make up your total calorie intake, so their percentages must sum to 100% for the gram breakdown to add up correctly to your calorie goal.

How many calories are in a gram of protein, carbs, and fat?+

Protein and carbohydrate are 4 calories per gram; fat is 9 calories per gram. That difference is why a 30% fat allocation produces far fewer grams than a 30% carb allocation from the same calorie goal — fat is more than twice as calorie-dense.

What are my macros for 2000 calories?+

On a balanced 30/40/30 split, 2000 calories works out to 150 g protein (600 kcal), 200 g carbs (800 kcal), and about 67 g fat (600 kcal). Change the percentages and the grams recalculate instantly — that same 2000 calories on keto (25/5/70) becomes 125 g protein, 25 g carbs, and roughly 156 g fat.

How do I find my calorie goal first?+

This tool splits a calorie target you already have — it does not calculate the target itself. Use the Cubix Calorie Calculator to get your BMR and TDEE from your age, weight, height, sex, and activity level, then bring that number here. For fat loss most people subtract 10-20% from maintenance; for muscle gain they add 5-15%.

What macro split is best for fat loss?+

Higher protein, because it preserves muscle in a deficit and is the most filling of the three. The High Protein preset (40/40/20) is a common starting point. The deficit itself drives the fat loss — the split mainly decides how well you hold onto muscle and how manageable the diet feels.

What macro split is best for building muscle?+

A calorie surplus with enough protein and enough carbs to fuel training. Balanced (30/40/30) or High Protein (40/40/20) both work well. Carbs matter more here than in a cut because they drive training performance and recovery.

How much protein should I eat per day?+

A widely used range for people who train is roughly 1.6-2.2 g per kg of bodyweight. Set your percentage so the protein grams land in that band — an 80 kg lifter is looking for roughly 130-175 g. If a percentage split puts you well outside it, adjust the percentages rather than the target.

What is IIFYM?+

"If It Fits Your Macros" — an approach where you hit daily protein, carb, and fat targets rather than banning specific foods. This calculator produces exactly those targets, which is why it maps directly onto IIFYM and flexible dieting.

What does 40/30/30 mean?+

The percentage of daily calories from protein, carbs, and fat, in that order. Conventions differ between sources, so check which macro each number refers to before copying a split from elsewhere. In this tool the three fields are labelled explicitly.

What are keto macros?+

Very low carb, high fat — commonly around 25% protein, 5% carbs, 70% fat, which is the Keto preset here. At 2000 calories that puts carbs at roughly 25 g per day, which is the ceiling most ketogenic protocols aim for.

How many carbs a day on keto?+

Most ketogenic approaches target 20-50 g of carbohydrate per day. Set carbs to 5% and check the gram figure — at 1600 calories that is about 20 g, at 2400 calories about 30 g. If your calorie goal pushes carbs above 50 g, lower the carb percentage rather than the calories.

Can I use custom percentages instead of a preset?+

Yes. The presets just fill the three fields for you; type any values you like as long as they total 100. The running sum under the inputs shows a checkmark when you are there.

Can I save or share my macro breakdown?+

Yes. Copy the result to your clipboard in one click, or download a text report listing your calorie goal, split, and the gram and calorie figures for each macro — useful for logging in a food tracker or sending to a coach.

Is this macro calculator free?+

Yes. It is completely free with no signup, no login, and no limits, and every calculation runs instantly.