Macro Calculator
Split your daily calories into protein, carb, and fat grams
This tool splits a daily calorie target into grams of protein, carbohydrates, and fat based on the percentages you choose. It helps turn a calorie goal into actual food targets.
Protein
150 g
4 cal / g
Carbs
200 g
4 cal / g
Fat
67 g
9 cal / g
How to Use This Calculator
- Enter your daily calorie target.
- Set the percentage split for protein, carbs, and fat (they should add to 100%).
- Review the grams of each macronutrient.
Why Use This Calculator?
- Turning a calorie goal into something you can actually measure.
- Adjusting your split for different goals, like higher protein.
- Getting a starting point for reading nutrition labels.
Real-World Examples
2,000 calories at 30/40/30
With 30% protein, 40% carbs, and 30% fat, that's about 150 g protein, 200 g carbs, and 67 g fat for the day.
Calories per gram
Protein and carbs provide about 4 calories per gram; fat provides about 9. The calculator converts each percentage of your total calories into grams using those values.
Frequently Asked Questions
What split should I use?
There's no single right answer — it depends on your goals, preferences, and health. Common ranges are 10–35% protein, 45–65% carbs, and 20–35% fat, but a professional can personalize this.
Do the percentages need to add to 100?
Yes. If they don't, the split won't reflect your total calories. Adjust until they sum to 100.
Is this the same as a meal plan?
No. This gives daily gram targets, not specific foods or meals. How you reach those grams is up to you.
Important Disclaimer
Macronutrient splits are general guidance from your inputs, not medical or nutritional advice. Individual needs vary, especially with health conditions. Consult a qualified healthcare professional or registered dietitian for personalized targets.
Privacy
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