Macro Calculator — Protein, Carbs & Fat
Turn a daily calorie target into grams of protein, carbohydrate and fat. Use the TDEE or calorie calculator first if you don't know your calorie target.
Updated
For general information only — not medical advice. Consult a doctor or registered dietitian before making health decisions.
Formula
Protein (g) = Calories × Protein % ÷ 4
Carbs (g) = Calories × Carb % ÷ 4
Fat (g) = Calories × Fat % ÷ 9
Protein and carbohydrates provide about 4 kcal per gram; fat provides about 9 kcal per gram.
Examples
2,200 kcal, balanced
2,200 kcal = 165 g protein, 220 g carbs, 73 g fat
1,800 kcal, lower carb
1,800 kcal = 158 g protein, 113 g carbs, 80 g fat
Important information
- Percentages must add up to 100%.
- These results are general estimates for healthy adults and are not medical advice. Children, pregnant or breastfeeding women, athletes and people with medical conditions should seek professional guidance.
Frequently asked questions
What is a good macro split?
There is no single best split. 30/40/30 (protein/carbs/fat) is a common balanced starting point.
How many calories are in a gram of protein, carbs and fat?
About 4, 4 and 9 kcal respectively.
Do I need to count macros?
Not necessarily. Many people do well focusing on total calories and enough protein.
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