Macro Calculator
Calculate your daily macronutrients — protein, carbohydrates, and fat — in grams based on your calorie target and dietary goal. Choose from balanced, low-carb, high-protein, or keto splits.
Formula reviewed for accuracy. Our methodology & sources
Macro Calculator
fitness calculator
How It Works
The diet split you choose sets what share of your daily calories should come from protein, carbohydrates, and fat. The calculator multiplies your calorie target by each percentage to get the calories per macro, then converts those to grams using the energy each provides — four calories per gram for protein and carbs, nine for fat. That last step matters: because fat is more than twice as energy-dense, its gram total always looks smaller than its calorie share suggests.
Formula
Protein/Carbs (g) = Calories × % ÷ 4 Fat (g) = Calories × % ÷ 9
Examples
2,000 cal balanced split
150g protein, 200g carbs, 67g fat.
Frequently Asked Questions
What are macros?
Macros (macronutrients) are the three nutrients that provide calories: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Tracking them helps with body composition goals.
How much protein should I eat?
For active people and those building muscle, 1.6-2.2 g of protein per kg of body weight is often recommended. High-protein splits support muscle retention during fat loss.
Sources
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