Macro Calculator
Calculate daily protein, carb, and fat targets in grams from a calorie goal and macro split.
Disclaimer: This result is an estimate for informational purposes only and is not medical advice.
Calculate
Enter your values below.
Result
Protein
0
Carbs
0
Fat
0
Disclaimer: This result is an estimate for informational purposes only and is not medical advice.
Formula used
Protein and carbs provide 4 kcal/gram; fat provides 9 kcal/gram. Each macro's calorie share is divided by its kcal/gram value.
Example: 2,000 kcal at 30/40/30 split → protein 150g, carbs 200g, fat 66.7g.
How to use this calculator
- Enter Daily calorie target, Protein (% of calories), Carbs (% of calories), Fat (% of calories).
- Press Calculate to see your result instantly.
FAQ
Frequently asked questions
Do my percentages need to add up to 100%?
For the calorie math to be internally consistent, yes — check that protein% + carbs% + fat% = 100.
What macro split is 'best'?
It depends on individual goals and preferences — there's no single universal ratio, and many effective approaches exist.
Why does fat use 9 kcal/gram while protein and carbs use 4?
This reflects the actual average energy density of each macronutrient.
Should I consult a nutritionist for my macro targets?
Yes, especially for specific health goals or medical conditions.