Macro Calculator
Calories decide whether your weight goes up or down. Macros (protein, carbohydrate and fat) decide how the journey feels: hunger, energy in training, and how much of any weight change is muscle versus fat. This calculator converts a daily calorie target into grams of each macronutrient, using a preset split or your own percentages.
If you do not have a calorie target yet, start with the TDEE calculator to find your maintenance calories, adjust for your goal, then bring the number here.
How grams are calculated
Each macronutrient supplies a known amount of energy per gram (the Atwater factors):
Protein: 4 kcal/g · Carbohydrate: 4 kcal/g · Fat: 9 kcal/g
Grams = (Calories × Macro %) ÷ kcal per gram
On 2,000 kcal with 30% protein: 2,000 × 0.30 = 600 kcal ÷ 4 = 150 g of protein. Fat's 9 kcal/g is why fat gram targets always look small next to protein and carbs.
Worked example
A 2,200 kcal target on the high-protein split (40/30/30):
| Macro | Calories | Grams/day | Per meal (×3) |
|---|---|---|---|
| Protein (40%) | 880 kcal | 220 g | ≈ 73 g |
| Carbs (30%) | 660 kcal | 165 g | ≈ 55 g |
| Fat (30%) | 660 kcal | 73 g | ≈ 24 g |
For scale, 73 g of protein per meal is roughly a large chicken breast plus a serving of Greek yogurt. Check that before committing to a split you would struggle to eat.
Choosing a split that fits your goal
Protein is the anchor. Sports nutrition guidance generally lands at 1.6–2.2 g of protein per kg of body weight for people training to build or keep muscle, especially in a calorie deficit. For many people that is the 30–40% presets. Once protein is set, the carb and fat balance is mostly preference and performance. Endurance training tends to run better with more carbs. Keep fat above roughly 20% of calories to support hormone health.
Presets are starting points, not prescriptions. If a split leaves you hungry, dragging in workouts, or unable to enjoy meals, adjust it. Adherence beats optimization. People with medical conditions, especially diabetes and kidney conditions, should set macros with their clinician or dietitian.
Frequently asked questions
How many grams of protein do I need per day?
General health guidance starts around 0.8 g per kg of body weight. People training for muscle or dieting typically do better at 1.6–2.2 g/kg. For a 70 kg person that is 112–154 g per day. Pick a preset that lands your protein in that range.
Why do the grams not add up to my calories exactly?
Rounding. Grams are shown as whole numbers, and food labels round too. A few kcal of drift does not matter. Day-to-day consistency matters far more than decimal precision.
What are macros in food terms?
Protein: meat, fish, eggs, dairy, tofu, legumes. Carbohydrates: grains, potatoes, fruit, sugar. Fat: oils, butter, nuts, avocado, fatty fish. Most foods are mixes. Nuts are mostly fat with some protein, and beans are carbs plus protein. Tracking apps untangle this for you.
Do I have to hit the targets exactly every day?
No. Staying within about 5–10 g on protein and letting carbs and fat flex within your calorie target works fine. Many people aim for weekly averages rather than perfect days.
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Last updated . Formulas are shown on the page and checked against the worked example.
This calculator provides general information for educational purposes only and is not medical advice, diagnosis or treatment. Always consult a qualified health professional about your own situation.