Macro Calculator
Turn your daily calorie target into grams of protein, carbohydrates and fat. Don’t know your calories? Start with the TDEE calculator.
Your result appears here.
By Shah Rukh, software developer · Last updated:
How macros are calculated
Protein grams = calories × protein% ÷ 4
Carb grams = calories × carb% ÷ 4
Fat grams = calories × fat% ÷ 9
Example: 2,200 kcal on a balanced 30/40/30 split = 165 g protein, 220 g carbs and 73 g fat.
Choosing a split
- Balanced suits most people and is easy to stick to.
- High protein helps keep you full and supports muscle when losing weight.
- Higher carb fuels endurance training.
Need your calorie number first? Use the TDEE calculator.
This is an estimate for general information, not medical advice. Talk to a doctor or registered dietitian before making big changes.
Frequently asked questions
How much protein do I need?
Many active adults aim for roughly 1.6–2.2 g per kg of body weight, but needs vary. Ask a dietitian if unsure.
Do I have to hit macros exactly?
No. Getting close most days works well. Consistency matters more than precision.
Why is fat 9 calories per gram?
Fat is more energy-dense than protein and carbohydrate, which both have 4 kcal per gram.
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