Macro Calculator

Enter your daily calories and a split, and see exactly how many grams of carbs, protein, and fat to aim for each day.

📖 How it works & FAQ

Daily calories

Preset split

Carbs %

Protein %

Fat %

What are macros?

"Macros" are the three macronutrients your body uses for energy: carbohydrates, protein, and fat. Each one carries a fixed number of calories per gram, which is what makes this calculator possible. Carbs and protein each provide 4 calories per gram, while fat provides 9 calories per gram. Once you know your daily calorie target and how you want to divide it, the gram amounts are just arithmetic.

How the math works

This tool takes your daily calories, applies your chosen percentage to each macro, and then divides by that macro's calories-per-gram. For example, on 2,000 calories with a 40/30/30 split: carbs are 2,000 × 0.40 ÷ 4 = 200 g, protein is 2,000 × 0.30 ÷ 4 = 150 g, and fat is 2,000 × 0.30 ÷ 9 = about 67 g. Your three percentages should add up to 100 — if they don't, the results box flags it so you can adjust.

How to use it

Enter your daily calorie target in the first box.
Pick a preset split, or choose your own by editing the Carbs, Protein, and Fat percentages.
Read your carbs, protein, and fat in grams — they update instantly as you type.
Check the calorie breakdown under each result to see where your energy is coming from.

These numbers are estimates for general planning, not medical or professional nutrition advice.

FAQ

What macro split should I use?: A balanced 40/30/30 is a common starting point. Higher protein (40/40/20) suits strength training, while low-carb and keto splits shift calories toward fat. Try one for a few weeks and adjust.
Where do I get my daily calorie number?: Use a TDEE or calorie calculator based on your age, weight, activity, and goal, then enter that figure here to convert it into gram targets.
Why does fat use 9 calories per gram?: Fat is more energy-dense than carbs or protein, so the same gram of fat holds more than twice the calories — that's why a smaller fat percentage still means fewer grams.
Do my percentages have to total 100?: Yes. If they don't, the calculator shows a split-total card so you can rebalance carbs, protein, and fat back to 100%.