Macro Calculator
Turn a calorie target into grams of protein, carbs and fat.
A macro calculator converts a daily calorie target into grams of protein, carbohydrate and fat. Protein and carbohydrate provide 4 calories per gram and fat provides 9, so a 2,000 calorie target on a 30/40/30 split gives 150 g protein, 200 g carbs and 67 g fat. The split matters far less than hitting your calorie target and getting enough protein.
This calculator is for general education only and is not medical advice, diagnosis, or treatment. The equations behind it are population averages: an individual's real energy needs can sit roughly 20% either side of the estimate. If you are managing a health condition, are pregnant or breastfeeding, are under 18, or have a history of disordered eating, please work with a doctor or a registered dietitian rather than a calculator.
Maintenance 2,299 kcal, adjusted for: Maintain weight (no change).
Your daily macros (Balanced)
Protein
172g
30%
Carbs
230g
40%
Fat
77g
30%
Each macro is rounded to a whole gram on its own, so the three can add back up to a few calories either side of your target. That is rounding, not an error, and it is not worth correcting. Estimates for adults. See the notes below.
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About the Macro Calculator
Macros are the three nutrients that carry calories: protein, carbohydrate and fat. Splitting a calorie target between them is straightforward arithmetic once you know the conversion, which comes from the Atwater factors. Protein and carbohydrate each provide about 4 calories per gram, fat provides about 9. So a percentage split becomes grams by taking that share of your calories and dividing by 4, 4 and 9 respectively. This tool starts from your own TDEE rather than a generic number, applies your goal adjustment, then splits the result. Three presets are offered: balanced at 30/40/30, low carb at 40/20/40, and high protein at 40/35/25. Note that the last two are identical on protein and differ only in how they split the rest, so switching between them changes your carbs and fat, not your protein. Two things this page will tell you that a macro split alone will not. First, alcohol is the fourth thing that carries calories, at about 7 per gram, and it fits none of the three buckets: if you drink, those calories come out of your total without appearing in your macros. Second, if your goal produces a target below the commonly cited intake minimums of about 1,200 calories a day for women and 1,500 for men, the tool warns you rather than splitting a sub-minimum day into neat gram targets. The evidence that any particular split beats another for fat loss is weak once calories and protein are matched. What does hold up is total calorie intake, and getting enough protein, which helps preserve muscle in a deficit and is more satiating per calorie than the alternatives. So treat the carb and fat division as a preference question, driven by which foods you enjoy and how you train, rather than as an optimization problem with a right answer. On the arithmetic: each macro is rounded to a whole gram independently, so the three numbers can add back up to a few calories either side of your target. That is rounding, not an error.
Frequently asked questions
How do you convert calories to macros?+
Multiply your calorie target by each macro's percentage, then divide by its calorie density: 4 for protein, 4 for carbohydrate, 9 for fat. At 2,000 calories on a 30/40/30 split that is 600/4 = 150 g protein, 800/4 = 200 g carbs, and 600/9 = 67 g fat.
What is the best macro split?+
For most goals, there is no single best split. Controlled feeding trials that match calories and protein find little difference between higher-carb and higher-fat approaches for fat loss. The largest free-living test of the same question, the DIETFITS trial at Stanford, set no calorie target for either arm and still found no meaningful difference in weight change over a year. Choose the split you can actually eat consistently, keep protein adequate, and spend your attention on total calories, which is the variable that reliably moves the needle.
How much of my macros should be protein?+
The presets put protein at 30 to 40% of calories, and on a normal calorie target that usually lands well above the g/kg ranges on our protein calculator: 30% of 2,000 calories is 150 g, which is 2.5 g per kg for a 60 kg person. Percentage splits scale with your calories, not with your body, so they are a blunt way to set protein. If protein is the number you care about, set it per kilogram on the protein calculator and treat the split here as a way to divide carbs and fat.
Why do my macros not add up to my calorie target?+
Rounding. Each macro is rounded to the nearest whole gram on its own, and a fraction of a gram of fat is 9 calories, so the three rounded numbers can sum to a handful of calories above or below the target. The gap is at most about 9 calories and it is not worth correcting.
Do I need to hit my macros exactly?+
No. Daily intake naturally varies, food labels carry their own error, and your calorie target is itself an estimate with a wide margin. Consistently landing in the neighborhood over a week matters. Chasing the last few grams does not, and for some people that chase becomes its own problem.
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