Macro Calculator

Turn your daily calorie target into protein, carb and fat grams. Pick a macro split or set your own percentages, and optionally lock protein to grams per kg of body weight. See the grams and the calorie breakdown instantly.

How it works

grams = (calories × macro %) ÷ (4 for protein/carbs, 9 for fat)

• Protein and carbohydrate ≈ 4 calories per gram.
• Fat ≈ 9 calories per gram (the most energy-dense).
• The split percentages should add to 100% — the tool warns you if they don't.
• "Protein by body weight" sets protein from g/kg first, then splits the remaining calories between carbs and fat.

FAQ

How do I calculate my macros?

Start from your daily calorie target, split it into protein, carbs and fat by percentage, then convert to grams: protein and carbs are ~4 cal/g, fat ~9 cal/g. For example, 2,000 calories on 30/40/30 is 150 g protein, 200 g carbs and 67 g fat.

What is a good macro split?

It depends on your goal. A balanced 40% carbs / 30% protein / 30% fat suits most people; higher protein helps with muscle and fat loss; lower-carb suits some for weight management. Consistency and total calories matter more than the exact ratio.

How much protein do I need?

Around 0.8 g/kg for general health; ~1.6–2.2 g/kg to build or keep muscle. This calculator lets you set protein by percentage or directly by grams per kg.

Why is fat 9 calories per gram and protein 4?

It reflects the energy each releases. Fat is the most energy-dense (~9 cal/g); protein and carbs are ~4 each. That's why a little fat adds more calories than the same weight of carbs or protein.

Do I need to hit my macros exactly?

No — aim near them, don't obsess over grams. Getting reasonably close while keeping total calories on track is what matters. Protein is the one worth prioritising, especially for muscle or fat loss.

Pair with the calorie calculator to find your target first, or browse all free tools.