Macro Calculator
Macronutrients (protein, carbohydrates and fat) each supply calories differently and serve different roles in the body. This calculator splits your daily calorie target into gram-based macro targets using a preset appropriate to your goal.
Fill in the form and select Calculate to see your result here.
What is Macros?
Macro targets tell you not just how much to eat, but what to eat it as. Protein and carbohydrates each supply about 4 calories per gram, while fat supplies about 9 calories per gram — this calculator uses those conversion factors to turn a percentage split into concrete gram targets.
Macros Formula
Your chosen split allocates a percentage of total calories to each macronutrient. Protein and carb grams are calculated by dividing their calorie share by 4; fat grams are calculated by dividing its calorie share by 9.
Protein (g) = (Calories × Protein %) ÷ 4 Carbs (g) = (Calories × Carb %) ÷ 4 Fat (g) = (Calories × Fat %) ÷ 9
Macros Example
At 2200 calories with the Balanced split (30/40/30): protein = (2200 × 0.30) ÷ 4 = 165 g, carbs = (2200 × 0.40) ÷ 4 = 220 g, fat = (2200 × 0.30) ÷ 9 ≈ 73 g.
Macro Splits by Goal
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| High Protein | 40% | 30% | 30% |
| Low Carb | 35% | 20% | 45% |
| Endurance | 20% | 55% | 25% |
How to Use This Calculator
- Enter your daily calorie target (use the Calorie Calculator first if needed).
- Choose the macro split that best fits your goal and eating style.
- Select "Calculate" to see your daily protein, carb and fat targets in grams.
Limitations
- These splits are general starting points, not individualized prescriptions — actual optimal ratios vary with training type, personal preference and tolerance.
- For a protein target based specifically on body weight rather than calorie percentage, use the dedicated Protein Calculator, which is often more precise for that macro.
- This is not personalized medical or dietary advice.