Macro calculator
Turn a daily calorie target into grams of protein, carbs, and fat.
Splits are percentages of calories as carbs (C), protein (P), and fat (F). Not sure of your calorie target? Use the calorie calculator first.
Your daily macros
How macros are calculated
Macronutrients — protein, carbohydrates, and fat — are where your calories come from. Protein and carbs each provide 4 calories per gram, while fat provides 9. To turn a calorie target into grams, split your calories by percentage across the three macros, then divide each share by its calories per gram.
The formula
carbs (g) = calories × carb% ÷ 100 ÷ 4
fat (g) = calories × fat% ÷ 100 ÷ 9
Worked example
On 2,000 calories with a balanced 40/30/30 split (carbs/protein/fat): carbs = 2000 × 0.40 ÷ 4 = 200 g, protein = 2000 × 0.30 ÷ 4 = 150 g, and fat = 2000 × 0.30 ÷ 9 = 67 g.
Frequently asked questions
What are macros?
Macros, or macronutrients, are protein, carbohydrates, and fat — the three nutrients that supply calories. Tracking them helps you shape a diet around a goal like building muscle or losing fat.
How many grams of protein should I eat?
It depends on your goals and body weight, but many active people aim for roughly 1.6–2.2 grams of protein per kilogram of body weight. This calculator sets protein from your chosen split.
What's a good macro split?
A balanced 40/30/30 works for many people. Lower-carb or higher-protein splits suit specific goals. There's no single best split — consistency matters more than the exact ratio.
How many calories are in each macro?
Protein and carbohydrates each have about 4 calories per gram, and fat has about 9 calories per gram. Alcohol, though not a macro, has about 7.
Health disclaimer: This calculator is a general estimate, not a medical diagnosis or a substitute for professional advice. See our full disclaimer and talk to a doctor or qualified clinician before acting on the result.