Health · Nutrition
Macro Calculator
Turn a calorie target into daily grams of protein, carbs and fat. Pick a common split or set your own percentages.
Your result
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How it's calculated
Protein (g) = Calories × Protein % ÷ 4
Carbs (g) = Calories × Carb % ÷ 4
Fat (g) = Calories × Fat % ÷ 9 Protein and carbohydrates have about 4 calories per gram; fat has about 9.
Carbs (g) = Calories × Carb % ÷ 4
Fat (g) = Calories × Fat % ÷ 9 Protein and carbohydrates have about 4 calories per gram; fat has about 9.
Worked example
2,000 calories at 30/40/30: protein = 2,000 × 0.30 ÷ 4 = 150 g, carbs = 2,000 × 0.40 ÷ 4 = 200 g, fat = 2,000 × 0.30 ÷ 9 ≈ 67 g.
Which split is best?
There isn't one best split for everyone. Many people do well on a balanced mix; athletes and people with health conditions may need something different. A registered dietitian can help you tailor it.
For general information only, not nutrition or medical advice.