Macro Nutrient Calculator - Protein, Carbs & Fat Goals
Calculate your daily macronutrient targets (protein, carbohydrates, and fat) based on your body, goals, and diet preference for optimal fitness results.
About this calculator
The Macro Nutrient Calculator converts your daily calories into grams of protein, carbohydrate and fat for diets such as balanced, high protein, keto and low fat, or a split you define yourself. If you enter your body weight, it also shows how many grams of protein you get per kilogram.
That last number is the useful check. A plan can look balanced in percentages and still give too little protein for a heavy person. Aim for at least 1.6 g per kg if you are lifting weights or eating in a deficit.
How to use it
- Enter your Daily Calories.
- Choose a Diet preset or set protein, carb and fat percentages.
- Enter your Body Weight.
- Press Calculate Macros.
Calculation
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, 30/40/30 split, 70 kg
| Protein | 150 g |
| Carbohydrates | 200 g |
| Fat | 67 g |
| Protein per kg | 2.14 g/kg |
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
- 2.14 g/kg of protein is high. 1.6 to 2.0 is enough for most people, so lower the protein percentage if you prefer.
- Choose the high-protein preset for cutting and the balanced one for maintenance.
- Percentages must add up to 100.
- Weigh food for a week to learn portion sizes.
- Adjust carbs up on heavy training days.
Frequently asked questions
How many grams of protein, carbs and fat should I eat?
It depends on your calories. For 2,000 kcal at 30/40/30, 150 g, 200 g and 67 g.
What is a high-protein diet?
Roughly 30 to 40% of calories from protein, or over 1.6 g per kg.
What is keto?
A very low-carb, high-fat diet of about 5% carbs.
How do I set a custom split?
Choose Custom and enter the percentages. They should total 100.
Why show protein per kg?
Because body size changes protein needs.
Are the numbers exact?
They are targets. Daily variation is normal.