Macro Calculator
Calculate daily protein, carbohydrate, and fat targets from your calorie goal and preferred macro split.
How this calculator works
How to use this calculator
Enter your daily calorie target, choose a macro split, and click Calculate Macros. You can use a balanced split or enter your own custom percentages. If you are not sure about your calorie target, use the TDEE Calculator first.
Formula used
Protein grams = protein calories ÷ 4.
Carbohydrate grams = carbohydrate calories ÷ 4.
Fat grams = fat calories ÷ 9.
Calories from each macro are calculated by multiplying total daily calories by each macro percentage.
Example calculation
For 2,000 calories with a 30% protein, 40% carbohydrate, and 30% fat split:
Protein = 600 calories ÷ 4 = 150 g.
Carbohydrates = 800 calories ÷ 4 = 200 g.
Fat = 600 calories ÷ 9 = about 67 g.
What the result means
The result gives estimated daily gram targets for protein, carbs, and fat. These are planning targets, not strict medical recommendations. Your best macro split may depend on your health, training, preferences, and diet quality.
Frequently asked questions
What are macros?
Macros are macronutrients: protein, carbohydrates, and fat.
How many calories are in each macro?
Protein and carbohydrates provide about 4 calories per gram. Fat provides about 9 calories per gram.
What macro split should I choose?
A balanced split is a good general starting point. Athletes, bodybuilders, and people with specific health needs may prefer a different split.
Is tracking macros required for weight loss?
No. It is one tool. Overall calorie intake, food quality, consistency, and lifestyle habits also matter.