Turn your daily calorie target into grams of protein, carbohydrate and fat. Choose a split that matches your goal, or set your own percentages.
| Carbohydrate | – |
| Fat | – |
| Percentages used | – |
How it works
Protein and carbohydrate both provide about 4 calories per gram, and fat provides about 9 calories per gram. Grams = (daily calories × percentage) ÷ calories per gram. Find your daily calories first with the calorie calculator, then split them into macros here.
Example
On 2,200 calories with a balanced 40/30/30 split: carbs are 2,200 × 0.40 ÷ 4 = 220 g, protein is 2,200 × 0.30 ÷ 4 = 165 g, and fat is 2,200 × 0.30 ÷ 9 = 73 g.
Frequently asked questions
How many grams of protein should I eat?
It depends on your goals, weight and activity level. Many people aim for 0.7 to 1 gram per pound of body weight; ask a dietitian for personal advice.
Why do percentages need to add up to 100?
Because they describe how your total calories are divided. If they do not add up to 100, the tool scales them to fit.
Is 4 calories per gram always exact?
It is the standard rounded value used on nutrition labels. Some sources use slightly different figures.
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This calculator gives general estimates for information only and is not medical advice. Talk to a doctor or registered dietitian before making health changes.