Macro Calculator
Split daily calories into grams of protein, carbs and fat at your chosen percentages.
- Protein165 36%
- Carbohydrate220 48%
- Fat73 16%
- Protein (g/day)165
- Carbohydrate (g/day)220
- Fat (g/day)73
Inputs used
- Daily calories2,200 kcal
- Protein30 %
- Carbohydrate40 %
- Fat30 %
About this calculator
Macronutrients convert to calories at fixed rates: protein and carbohydrate provide 4 kcal per gram, fat 9 kcal per gram. Pick a percentage split, and this calculator turns your daily calorie target into grams of each — the numbers you'd actually track.
The default 30/40/30 (protein/carbs/fat) is a common balanced starting point. Popular alternatives: 40/30/30 for higher protein while dieting, 40/20/40 for lower carb, or 25/55/20 for endurance training. There's no single right split — total calories and adequate protein (commonly 1.6–2.2 g per kg of body weight) matter more than the exact ratio. The three percentages must add up to 100.
Use the daily calorie needs (TDEE) calculator first if you don't know your calorie target.
Quick reference
Protein grams by calorie target
Daily protein in grams at the default 30/40/30 (protein/carbs/fat) split, by calorie target. At this split, carbohydrate grams equal protein grams and fat grams are about half.
| Daily calories | Protein (g/day) |
|---|---|
| 1,500 kcal | 113 |
| 1,800 kcal | 135 |
| 2,000 kcal | 150 |
| 2,200 kcal | 165 |
| 2,500 kcal | 188 |
| 2,800 kcal | 210 |
| 3,000 kcal | 225 |
Frequently asked questions
How do I turn calories into grams of protein, carbs and fat?
Multiply your calorie target by each percentage, then divide protein and carbohydrate by 4 and fat by 9 (their calories per gram). At 2,200 kcal on a 30/40/30 split that is 165 g protein, 220 g carbohydrate and about 73 g fat.
Why do protein and carbs use 4 but fat uses 9?
Those are the energy densities of each macronutrient: protein and carbohydrate release about 4 kcal per gram when metabolised, while fat releases about 9. That is why a gram of fat counts more than twice as much toward your calorie total.
Do the three percentages have to add up to 100?
Yes — they divide up your total calories, so protein, carbohydrate and fat must sum to exactly 100%. Total calories and getting enough protein (commonly 1.6–2.2 g per kg of body weight) matter more than the precise ratio you choose.
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Results are informational only — not financial, medical or legal advice.