Macro Calculator
Split your daily calories into grams of protein, carbs and fat with a chosen ratio (balanced, high-protein, low-carb, keto). Free macronutrient calculator.
| Protein (30%) | 150 g |
|---|---|
| Carbs (40%) | 200 g |
| Fat (30%) | 67 g |
Protein and carbs supply 4 kcal per gram, fat 9 kcal per gram. Grams = calories × the percentage ÷ calories-per-gram. Protein around 0.7–1 g per pound of bodyweight is a common target for active people.
⚕️ This is an educational estimate, not medical advice. Formulas are population averages and can't account for your full health picture — talk to a doctor or registered dietitian before making decisions about diet, weight or training.
How this calculator works
Protein and carbohydrate each provide 4 calories per gram, and fat provides 9. For each macro: grams = total calories × its percentage ÷ calories-per-gram. So 2,000 kcal at a 40/30/30 carb/protein/fat split is 200 g carbs, 150 g protein and about 67 g fat.
Pick a split you can stick to. A common evidence-based approach is to set protein first (around 0.7–1 g per pound of bodyweight), then divide the rest between carbs and fat by preference.