Macro Calculator
Turn a daily calorie target into grams of protein, carbohydrates and fat per day and per meal, using a preset split or your own percentages.
Result
Enter your values and select Calculate to see the result.
How to use this calculator
- Enter your daily calorie target (the BMR and TDEE calculator can estimate one).
- Choose a macro split or enter custom percentages that add up to 100%.
- Set the number of meals to see per-meal targets.
Formula
grams = calories × percentage ÷ energy per gram
- Protein: 4 kcal per gram
- Carbohydrate: 4 kcal per gram
- Fat: 9 kcal per gram
Worked example
2,000 kcal, balanced split
Protein 30% = 600 kcal ÷ 4 = 150 g. Carbs 40% = 800 kcal ÷ 4 = 200 g. Fat 30% = 600 kcal ÷ 9 ≈ 67 g.
Assumptions and limitations
- The preset splits are general examples, not recommendations for any individual.
- Alcohol (7 kcal/g) and fibre are not counted separately.
- People with medical conditions, athletes, and pregnant or breastfeeding people should get personalised dietary advice.
Frequently asked questions
Which macro split is best?
There is no single best split. Total calories and overall diet quality matter most; choose a split you can sustain.
How much protein do I need?
Many guidelines suggest at least 0.8 g per kg of body weight a day for adults, with more for some athletes and older adults.