Macro Calculator
Split your daily calories into protein, carb, and fat grams.
Enter your values to calculate your result.
Formula
Grams = (Daily Calories x Macro %) / Calories per gram (Protein 4, Carbs 4, Fat 9)
Protein and carbohydrates provide about 4 kcal per gram, while fat provides about 9 kcal per gram. Splitting your daily calorie target by percentage and dividing by these values gives target grams per day for each macronutrient.
Example
At 2,000 kcal/day with a 30/40/30 protein/carb/fat split: 600 kcal of protein = 150g, 800 kcal of carbs = 200g, 600 kcal of fat = 67g.
Frequently Asked Questions
Where do I get my daily calorie number?
Use the TDEE / Calorie Calculator to estimate your maintenance or goal-adjusted calories first.
Why do the percentages have to add up to 100%?
Each macronutrient's calories are a share of your total daily calories, so the three shares must account for the whole.