Macro Calculator
Split a daily calorie target into protein, carbs and fat for your goal.
Result
Protein (g)
150
Carbs (g)
200
Fat (g)
67
How it works
This calculator turns a daily calorie target into grams of protein, carbohydrate and fat. It splits your calories by the ratio you choose, then converts each share into grams using the energy each macronutrient provides. The conversion rests on fixed values: protein and carbohydrate supply about 4 calories per gram, while fat supplies about 9. So 2000 calories on a 40/30/30 split gives 800 calories from carbs (200 g), 600 from protein (150 g) and 600 from fat (about 67 g). There is no single 'correct' split — it depends on your goal. Higher protein supports muscle retention when losing weight; endurance athletes lean on carbohydrates; some prefer higher fat. Use it as a practical target to plan meals around.
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Frequently asked questions
How many calories are in a gram of each macro?
Protein and carbohydrate provide about 4 calories per gram; fat provides about 9. These values drive the grams the calculator returns.
What macro split should I use?
It depends on your goal. A balanced 40/30/30 (carb/protein/fat) suits most people; raise protein when losing weight, or carbs for endurance training.
How much protein do I need to build muscle?
Research commonly points to roughly 1.6–2.2 g of protein per kg of body weight per day when training to build muscle.
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