Macro Calculator
Turn a daily calorie target into grams of protein, carbohydrate and fat, using a preset split or your own percentages.
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Macro Calculator by TheCalcTools
How the Macro Calculator works
Enter your daily calorie target (the BMR calculator can estimate it) and choose how you want calories split between protein, carbohydrate and fat. The presets are common starting points; choose custom to set your own percentages, which must add up to 100%.
Each gram of protein and carbohydrate provides about 4 calories, and each gram of fat about 9. The calculator multiplies calories by each percentage, then divides by those values to give grams. These are starting points, not prescriptions. Needs vary with body size, training and health, so adjust from how you feel and perform.
The formula
Worked example
2,200 calories a day on the balanced split (30% protein, 40% carbs, 30% fat):
| Calories | 2,200 |
|---|---|
| Split | 30% protein, 40% carbs, 30% fat |
- Protein: 2,200 × 30% = 660 kcal ÷ 4 = 165 g.
- Carbs: 2,200 × 40% = 880 kcal ÷ 4 = 220 g.
- Fat: 2,200 × 30% = 660 kcal ÷ 9 = 73 g.
Result:
| Protein per day | 165 |
|---|---|
| Carbohydrate per day | 220 |
| Fat per day | 73 |
Frequently asked questions
What macro split is best?
There is no single best split. US dietary guidelines give acceptable ranges for adults: about 10 to 35% of calories from protein, 45 to 65% from carbohydrate and 20 to 35% from fat. Choose what you can keep up and that suits your health and training.
How much protein do I need?
The recommended minimum for most adults is 0.8 g per kg of body weight a day. Active people and those building muscle are often advised to eat more. A doctor or dietitian can tailor this, particularly if you have kidney disease or other conditions.
Are keto splits safe?
Very low carbohydrate diets suit some people but not others, and they can interact with medicines and conditions such as diabetes. Talk to a health professional before starting.
Do I need to hit the grams exactly?
No. Within a few percent is fine for most goals. Consistency over weeks matters more than any single day.
Sources and further reading
- Dietary Guidelines for Americans
- National Academies: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
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This calculator gives general estimates for information and education. It is not medical advice and does not diagnose anything. Talk to a qualified health professional about your own situation. See our disclaimer.