Macro Calculator

Split daily calories into grams of protein, carbs and fat at your chosen percentages.

kcal
%
%
%
Protein (g/day)
165
  1. Protein (g/day)165
  2. Carbohydrate (g/day)220
  3. 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.

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Results are informational only — not financial, medical or legal advice.