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Macro Calculator
Split daily calories into protein, carbs and fat grams.
100% FreeRuns instantlyNo watermark
- 1Enter detailsAdd the numbers for your scenario.
- 2CalculateVootkit updates the result instantly.
- 3ReviewCheck totals, notes and breakdowns.
Private by designProcessed on your device where possible.
Works on any deviceDesktop, tablet and mobile browsers.
No installationOpen the page and start working.
Always free coreUse the free plan for everyday tasks.
How to use Macro Calculator
Vootkit updates the result instantly.
02Check totals, notes and breakdowns.
03Copy the answer into your workflow.
04Your files stay private
Your work is processed locally in your browser where possible and is never added to a Vootkit upload library.
Learn more about privacyA calorie target says how much to eat; it says nothing about what. Splitting those calories into carbohydrate, protein and fat is arithmetic — the useful part is that the three do not convert at the same rate, which is why the gram figures look so lopsided.
What Macro Calculator does
Divides a daily calorie figure into grams using the standard energy densities: 4 calories per gram for carbohydrate and protein, 9 per gram for fat. That difference is why a keto split with 65% of calories from fat still gives fewer fat grams than you might expect.
Four presets, each stated as carbohydrate / protein / fat by percentage of calories.
Splits, as % of calories
| Balanced (default) | 50% carbs · 25% protein · 25% fat |
|---|---|
| High protein | 40% · 40% · 20% |
| Low carb | 25% · 40% · 35% |
| Keto | 5% · 30% · 65% |
| Carbohydrate | 4 cal per gram |
| Protein | 4 cal per gram |
| Fat | 9 cal per gram |
| Calorie range | 800 to 6,000 |
Detailed steps
- Enter your daily calorie target — the BMR Calculator produces one if you do not have it.
- Choose a split.
- Read the grams. Those are the numbers to track, since food labels are in grams.
Worth knowing
Protein is the number worth hitting precisely; carbohydrate and fat can move around it considerably without much consequence. If you only track one figure, track that one — and note that the percentage splits here are of calories, not of grams, which is the most common way these numbers get misread.
Frequently Asked Questions
Why does keto give so few fat grams for 65% of calories?
Because fat carries 9 calories per gram against 4 for the others. At 2,000 calories, 65% is 1,300 calories, which is about 144 g — while 5% carbohydrate is 100 calories but only 25 g. The percentages are of energy, not of weight.
Which split should I choose?
That depends on goals, medical history and what you can actually sustain, none of which a calculator can see. The presets are common conventions, not recommendations. A dietitian can tell you which suits you; this tool only does the arithmetic once you have decided.
Where does the calorie number come from?
You supply it. The BMR Calculator estimates a maintenance figure from your height, weight, age, sex and activity, which is the usual starting point.
Is keto safe?
That is a medical question, not a mathematical one. Very low carbohydrate diets interact with medication — diabetes drugs especially — and are not appropriate for everyone. Ask a clinician before starting one.
Is Macro Calculator free?
Yes. The Vootkit free plan includes 5 tool runs a day. Upgrade to Vootkit Pro for unlimited daily use, an ad-free workspace and saved workflows.
Are my files uploaded?
No. Macro Calculator runs entirely in your browser — your file is processed on your own device and never sent to a server. There is nothing for us to store or delete.
Do I need to install anything?
No. Macro Calculator works in any modern browser on desktop, tablet or phone. Open the page and start.
How often can I use it? Is there a daily limit?
On the free plan you get 5 tool runs a day. When you reach the limit you'll see a prompt to upgrade, and it resets the next day. Vootkit Pro removes the cap entirely for unlimited daily use.
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