Macro Calculator
Split a daily calorie target into grams of protein, carbs, and fat from any ratio.
Adjust the percentages below to set your own split.
Total: 100%
Enter your daily calories and a split to see your macros in grams.
How to use the macro calculator
Enter your daily calorie target, then choose a split or set your own percentages for carbs, protein, and fat. The tool shows the grams of each, with the calories they contribute.
The three percentages need to add up to 100. The preset buttons fill them for you, and you can fine-tune any number from there.
How macros convert from calories to grams
Each macronutrient carries a known amount of energy. Protein and carbohydrate hold 4 calories per gram, and fat holds 9. To find grams, the tool takes each macro’s share of your calories and divides by that figure.
Take a 2,000 calorie day at a 40/30/30 split of carbs, protein, and fat. Carbs are 800 calories, which is 200 grams. Protein is 600 calories, or 150 grams. Fat is 600 calories, which works out to about 67 grams.
Common macro splits
There is no single right ratio. These are common starting points, described by their makeup rather than any goal:
| Split | Carb / Protein / Fat |
|---|---|
| Balanced | 50 / 25 / 25 |
| Higher protein | 40 / 30 / 30 |
| Lower carb | 25 / 35 / 40 |
What suits you depends on your activity, preferences, and health. This tool gives you the grams behind any split. It does not recommend one for weight change, and it is not a diet plan.
Frequently asked questions
- How many calories are in a gram of each macro?
- Protein and carbohydrate hold about 4 calories per gram. Fat holds about 9. The calculator uses these figures to turn each macro's share of calories into grams.
- What macro split should I use?
- There is no universal answer. It depends on your activity, preferences, and health. This tool shows the grams for any split you choose and does not push one over another.
- Do the percentages have to add up to 100?
- Yes. Carbs, protein, and fat together make up your full calorie intake, so the three percentages need to total 100. The tool flags it if they do not.
- Is this a diet or weight-loss plan?
- No. It is a math tool that converts a calorie target and a split into grams. It is general nutrition information, not medical or dietary advice. For a plan that fits you, see a registered dietitian.