Macro Calculator
Split your daily calories into protein, carbs and fat grams for your goal.
How it works
grams = calories × share% ÷ (4 kcal/g protein & carbs, 9 kcal/g fat)
Protein and carbohydrate carry about 4 calories per gram, fat about 9. Pick a percentage split for your goal and the grams follow. Splits are conventions, not laws — total calories and protein adequacy matter most.
Worked example
On 2,200 kcal with the balanced 30/40/30 split: protein 165 g, carbs 220 g, fat 73 g.
Frequently asked questions
How much protein do I really need?
General guidance runs 0.7–1 g per pound of goal body weight for active people building or keeping muscle — often close to what the high-protein split yields.
Do macros matter more than calories?
Calories decide weight change; macros shape body composition, hunger and performance. Get calories right first, protein second, then split the rest by preference.
Is low-carb better for fat loss?
Controlled studies show similar fat loss at equal calories and protein. Choose the split you can stick to.
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This is a general educational estimate, not medical advice. Bodies differ — for decisions about diet, training, medication or health conditions, talk to a doctor or registered dietitian.