Macro Calculator — Protein, Carbs & Fat
Calculate your daily macronutrient requirements. Get exact grams of protein, carbohydrates, and fat based on your goals.
About this calculator
Once you know how many calories you need, the next question is what they should be made of. This Macro Calculator turns a calorie target into grams of protein, carbohydrate and fat, with presets for balanced eating, muscle gain, fat loss, keto and low-carb diets, and sliders for a custom split.
The grams are what you track in a food diary, not the percentages. The result also gives the calories contributed by each macro, so you can see how the plan adds up.
How to use it
- Enter your Daily Calories.
- Choose a Diet Type, or set your own percentages with the sliders.
- Read the grams and calories of protein, carbs and fat.
Macro maths
Macronutrients have different energy values: protein 4 kcal per gram, carbohydrate 4 kcal per gram, fat 9 kcal per gram. For a calorie target and a split, Grams of protein = Calories × protein % ÷ 4, carbs = Calories × carb % ÷ 4 and fat = Calories × fat % ÷ 9.
Worked example
2,000 kcal, balanced split of 30% protein, 40% carbs, 30% fat
| Protein | 150 g (600 kcal) |
| Carbohydrate | 200 g (800 kcal) |
| Fat | 67 g (600 kcal) |
A keto split would reduce carbohydrate to about 5% and raise fat to 70%, giving about 25 g of carbs and 156 g of fat from the same 2,000 calories.
This tool gives general information, not medical advice. Talk to a doctor or dietitian before making changes to your diet, exercise or medication.
Tips and common mistakes
- Set protein first, at 1.6 to 2.2 g per kg when training. Divide the rest between fat and carbs.
- Keep fat above about 20% of calories for hormone health.
- Spread protein over three to five meals.
- Hit your calorie target before worrying about the exact split.
- Keto and very low-carb diets can be hard to sustain. Check with a doctor if you take medication for diabetes.
Frequently asked questions
What are macros?
The three main nutrients that supply calories: protein, carbohydrate and fat.
How do I calculate my macros?
Choose a split, multiply your calories by each percentage and divide by 4, 4 and 9.
What is a good macro split?
30% protein, 40% carbs and 30% fat is a common balanced starting point.
How much protein do I need?
About 0.8 g per kg for health and 1.6 to 2.2 g per kg for muscle gain or fat loss.
Are all calories equal?
In energy terms yes, but protein and fibre keep you fuller.
Should I count macros?
It helps for training goals. For general health, eating whole foods is enough.