tools
Macro calculator
Turn a daily calorie number into grams of protein, carbs and fat — with a few common splits and a protein-per-kg check.
Protein and carbs are 4 kcal/g, fat is 9. Aim for roughly 1.6–2.2 g of protein per kg when losing weight.
How macros are calculated
Start with a daily calorie target (from the deficit calculator, or your maintenance TDEE). Split it by percentage, then convert to grams:
- protein grams = calories × protein % ÷ 4
- carb grams = calories × carb % ÷ 4
- fat grams = calories × fat % ÷ 9
What the numbers mean for you
Treat protein as a floor to hit most days, and carbs and fat as a range to move within depending on the meal. You don’t need to nail all three every day — a week that averages close is doing the job.
Track it without doing the sums
Elo shows macros as part of the meal you just logged, translated into what your plan is short on — not as three more bars to feel behind on.
free to start · no card · leave anytime
How many grams of protein do I actually need?
Around 1.6–2.2 g per kg of body weight when you're losing weight — it protects muscle and keeps you full. The calculator shows grams per kg so you can check the split lands in that range.
Do macros matter, or just calories?
Calories decide weight; macros decide how you feel and what you keep. Hitting protein is the high-value target. Carb and fat balance is mostly personal preference and what keeps you consistent.
Which split should I choose?
Balanced (30/40/30) suits most people. High protein (40/35/25) helps with fullness and muscle in a deficit. Lower carb (35/25/40) suits people who prefer fattier meals or feel steadier on fewer carbs.
How are grams worked out from calories?
Protein and carbohydrate are 4 kcal per gram, fat is 9. The calculator splits your calorie total by the chosen percentages, then divides by those numbers.
Estimates only, for general wellness. Not medical or dietetic advice — see the medical disclaimer.