Macro Calculator
Turn a daily calorie target into grams of protein, carbohydrate and fat — per day and per meal.
Quick answer
Protein and carbs have 4 kcal per gram, fat has 9. On 2,000 kcal with a 30/40/30 split that's 150 g protein, 200 g carbs and 67 g fat. No calorie target yet? Start with the TDEE calculator.
- Free
- No sign-up
- Fitness
- Updated October 2026
Protein
165 g/day
30% · 55 g per meal
- Carbohydrates40% · 73 g per meal
- 220 g/day
- Fat30% · 24 g per meal
- 73 g/day
Show the working
- Protein: 2,200 × 30% ÷ 4 kcal/g = 165 g
- Carbs: 2,200 × 40% ÷ 4 kcal/g = 220 g
- Fat: 2,200 × 30% ÷ 9 kcal/g = 73 g
About the Macro calculator
Macronutrients are the three nutrients that supply calories: protein and carbohydrate give 4 kcal per gram, fat gives 9. A macro split is simply how your daily calories are shared between them.
There is no single best split. Higher protein helps with fullness and keeping muscle while losing fat; endurance athletes usually do better with more carbohydrate. Start with the balanced preset and adjust to what you can stick with.
How to use it
- Enter your daily calorie target (from the TDEE calculator if you don’t have one).
- Choose a macro split.
- Set how many meals you eat to see grams per meal.
The formula
Grams = Calories × share ÷ kcal per gram
- Protein and carbohydrate: 4 kcal per gram.
- Fat: 9 kcal per gram.
Worked example
2,000 kcal on a balanced 30/40/30 split
- Protein: 2,000 × 30% ÷ 4 = 150 g.
- Carbs: 2,000 × 40% ÷ 4 = 200 g.
- Fat: 2,000 × 30% ÷ 9 = 67 g.
Frequently asked questions
What macro split is best for fat loss?
Calories matter most for fat loss. Within that, a higher protein share (30–40%) helps with fullness and keeping muscle.
Do I need to hit my macros exactly?
No. Being within about 5–10 g of each target over the week is plenty for most goals.
Is alcohol a macro?
Alcohol provides 7 kcal per gram but no nutrients, so it is usually counted against your carb or fat allowance.
Results are estimates for healthy adults, not medical advice. Talk to a doctor or registered dietitian before major changes to diet or training, especially if you are pregnant or have a health condition.
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