Paleo Macros Calculator
Split a daily calorie target into paleo-style protein, fat and carbohydrate grams for standard, low-carb or athletic ratios.
How it works
Protein g = kcal × P% ÷ 4 · Carb g = kcal × C% ÷ 4 · Fat g = kcal × F% ÷ 9
Paleo emphasises whole foods — meat, fish, eggs, vegetables, fruit, nuts and seeds — while dropping grains, legumes, dairy and refined sugar. That naturally lifts protein and fat and lowers carbohydrate versus a typical Western diet. This tool converts your calorie target into grams using 4 kcal per gram for protein and carbs and 9 kcal per gram for fat, so you can shop and portion to real numbers.
Worked example
At 2,000 kcal on the standard 30/25/45 split: protein = 2,000 × 0.30 ÷ 4 = 150 g, carbs = 2,000 × 0.25 ÷ 4 = 125 g, and fat = 2,000 × 0.45 ÷ 9 ≈ 100 g.
Frequently asked questions
Is there one official paleo macro ratio?
No. Paleo defines which foods to eat, not exact macros, so real-world eaters land anywhere from higher-carb (fruit and tubers) to near-keto. The presets here cover common approaches; pick the one matching your activity and goals.
Why is fat divided by 9 and protein by 4?
Fat supplies about 9 calories per gram while protein and carbohydrate supply about 4 each. Dividing the calories assigned to each macro by its energy density converts a percentage split into grams.
Can I lose weight on paleo?
Weight change depends on total calories, not the paleo label. Set your calorie target for a modest deficit first, then use this split to distribute those calories into paleo-friendly foods.
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Educational estimate for meal planning, not medical or nutrition advice. Serving thresholds and needs vary by person — check with a dietitian for medical diets.