Macro Calculator AE
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 United Arab Emirates and may not reflect the latest local rates, fees or rules. Check official sources before making decisions.