Macro Calculator
Enter your daily calorie target and choose a macro split to see how many grams of protein, fat and carbohydrate that works out to.
Last updated November 2, 2026
Use the Calorie Calculator if you are not sure
Result
150 g protein, 67 g fat, 200 g carbs
| Measure | Value |
|---|---|
| Protein (30%) | 150 g |
| Fat (30%) | 67 g |
| Carbohydrates (40%) | 200 g |
Grams use 4 kcal per gram of protein and carbs and 9 kcal per gram of fat. General estimate only, not medical advice. Talk to a qualified health professional about your own situation.
Show the work
Formula: Grams = calories × share of calories ÷ kcal per gram (protein 4, carbs 4, fat 9).
- You entered 2,000 kcal a day.
- Protein: 30% of 2,000 kcal = 600 kcal, ÷ 4 kcal per gram = 150 g.
- Fat: 30% of 2,000 kcal = 600 kcal, ÷ 9 kcal per gram = 67 g.
- Carbohydrates: 40% of 2,000 kcal = 800 kcal, ÷ 4 kcal per gram = 200 g.
Result: 150 g protein, 67 g fat, 200 g carbs
How macro grams are calculated
protein g = calories × protein % ÷ 4
carbs g = calories × carb % ÷ 4
fat g = calories × fat % ÷ 9
Protein and carbohydrate provide about 4 calories per gram and fat about 9. The calculator takes the share of your calories assigned to each macro and divides by those figures. At 2,000 calories and a 30/30/40 split, protein is 600 ÷ 4 = 150 g, fat is 600 ÷ 9 = 67 g and carbohydrate is 800 ÷ 4 = 200 g.
The four presets are simple example splits, not clinical recommendations. If you do not know your calorie target, start with the Calorie Calculator.
See how we calculate for the formulas, sources and review schedule behind every calculator.
Also useful alongside this calculator: BMI Calculator, Ideal Weight Calculator and Pace Calculator.
This is an estimate, not medical advice
This calculator gives a general estimate from the published methods listed under Sources. It does not diagnose anything or replace advice from a doctor, dietitian or other qualified health professional, and individual needs differ. This page has not been reviewed by a medical professional.
Sources
Official and primary sources for the statements on this page. Their authors have not reviewed or endorsed this page.
- Food and Agriculture Organization of the United Nations, Chapter 3: Calculation of the Energy Content of Foods - Energy Conversion Factors (section 3.5.1, the Atwater general factor system; web page, checked November 2, 2026). Gives the general factors used to turn calories into grams: 4 kcal per gram of protein and of carbohydrate, and 9 kcal per gram of fat
The four macro splits are example splits chosen for this page. We did not take them from a dietary guideline, and some may fall outside official recommended ranges.
How to use the Macro Calculator
- Enter your daily calorie target.
- Pick a macro split.
- Read the grams of protein, fat and carbohydrate, then use Copy, Print or Share.
Worked example
At 2,000 calories a day with the balanced split (30% protein, 30% fat, 40% carbohydrate): 150 g protein, 67 g fat and 200 g carbohydrate.
| Split | Protein | Fat | Carbs |
|---|---|---|---|
| Balanced 30/30/40 | 150 g | 67 g | 200 g |
| Higher protein 35/30/35 | 175 g | 67 g | 175 g |
| Lower carb 30/40/30 | 150 g | 89 g | 150 g |
| Higher carb 20/25/55 | 100 g | 56 g | 275 g |
Frequently asked questions
What are macros?
Macronutrients are the three main sources of calories in food: protein, fat and carbohydrate.
How many calories are in a gram of each macro?
Protein and carbohydrate have about 4 calories per gram, and fat has about 9.
Which macro split is best?
There is no single best split. Choose one you can follow, and ask a dietitian if you have a medical condition or specific goal.
Where do I get my calorie target?
Use the Calorie Calculator to estimate maintenance calories, then adjust for your goal.
Are my numbers stored or sent anywhere?
No. The calculation runs in your browser and nothing you enter is saved or uploaded.