Macro Calculator CA
Estimate your daily calories and a balanced split of protein, carbohydrate and fat in grams for your goal.
General estimate using standard formulas — not medical or dietary advice. For personalised guidance, speak to a qualified professional.
How it works
Enter your details, activity level and goal. The calculator estimates your daily calories and divides them into a balanced 30% protein, 40% carbohydrate and 30% fat split, shown in grams.
Frequently asked questions
What are macros?
Macros are macronutrients — protein, carbohydrate and fat — which together provide the calories in your food.
What is a good macro split?
Dietary guidelines suggest broad ranges of 45–65% carbohydrate, 10–35% protein and 20–35% fat. The best mix within those depends on your goals.
How do I calculate macros from calories?
Multiply your daily calories by each macro’s percentage, then divide by its calories per gram — 4 for protein and carbs, 9 for fat.
How many calories are in each macro?
Protein and carbohydrate have about 4 calories per gram; fat has about 9 calories per gram.
Do I need to track my macros?
Not necessarily. Tracking helps some people, but overall balanced eating matters most. A dietitian can advise whether it is useful for you.
What macro ratio is best for me?
That depends on your individual needs and goals. A registered dietitian can tailor a balanced split that is safe and realistic for you.
Macro Calculator
Macros are the three macronutrients — protein, carbohydrate and fat — that together make up the calories in your food. This calculator splits a daily calorie figure into grams of each.
Calories per gram
Protein and carbohydrate provide about 4 calories per gram, and fat about 9 calories per gram. So the grams of each macro depend on both your calories and the split you choose.
General balanced ranges
Public dietary guidelines suggest broad ranges: carbohydrate 45–65%, protein 10–35% and fat 20–35% of total calories. Within those, the right mix depends on your goals and preferences.
Worked example
At 2,000 calories with a 30% protein / 40% carb / 30% fat split: protein = 2,000×0.30÷4 = 150 g, carbs = 2,000×0.40÷4 = 200 g, fat = 2,000×0.30÷9 ≈ 67 g.
What each macro does
Protein builds and repairs tissue, carbohydrates are the body’s main energy source, and fat supports hormones and helps absorb some vitamins. A balanced intake of all three matters more than hitting a perfect ratio.
This is general information, not medical or dietary advice. Estimates vary between individuals — a doctor or registered dietitian can give guidance tailored to you, and if eating feels stressful, a healthcare professional can help.
Results are estimates for general guidance in Canada and may not reflect the latest local rates, fees or rules. Check official sources before making decisions.