Macro Calculator
Split a daily calorie target into protein, carbohydrate and fat grams.
Results update as you type.
About this calculator
A macro calculator turns a daily calorie target into grams of protein, carbohydrate and fat using a chosen ratio. It uses the Atwater energy values — 4 calories per gram of protein and carbohydrate and 9 calories per gram of fat — so the three macros always add back up to your target. Pick a preset split or enter your own percentages under advanced options.
Frequently asked questions
How are macros converted from calories to grams?
Each macro has an energy value: protein and carbohydrate are 4 calories per gram and fat is 9 calories per gram. Grams = (calories × macro %) ÷ calories-per-gram. For a 2,000 kcal 30/40/30 split that is 150 g protein, 200 g carbs and 67 g fat.
What is a good macro split?
A balanced 30/40/30 works for most people, higher protein (around 40%) helps when building or preserving muscle, and a keto split keeps carbs very low. There is no single best ratio — total calories matter more than the exact split.
Do the three macros add up to my calories?
Yes. Because the percentages you choose total 100%, the calories from protein, carbs and fat always sum back to your daily target.
Results are estimates for general guidance only, not financial, medical or tax advice.