Macro Calculator

Enter your daily calorie target and pick a split. You will get grams of protein, carbs, and fat, plus the percentage breakdown.

How the split is calculated

Each macro gets a share of your calories, then calories convert to grams:

Protein grams = calories × protein% ÷ 4
Carb grams = calories × carb% ÷ 4
Fat grams = calories × fat% ÷ 9

Fat uses 9 because it is more energy-dense than protein or carbohydrate. That is also why keto's 70% fat still comes out to fewer grams than you might expect.

The four presets

Preset	Protein / Carb / Fat	Good for
Balanced	30 / 40 / 30	General health, most training
High protein	40 / 35 / 25	Fat loss, muscle gain, staying full
Low carb	40 / 20 / 40	Appetite control, lower-activity days
Keto	25 / 5 / 70	A specific low-carb approach

Worked example

On a 2,000-calorie target with the balanced preset: protein = 2,000 × 0.30 ÷ 4 = 150 g; carbs = 2,000 × 0.40 ÷ 4 = 200 g; fat = 2,000 × 0.30 ÷ 9 = 67 g. Switching to keto: carbs drop to 2,000 × 0.05 ÷ 4 =25 g, fat rises to about 156 g.

Getting your calorie number

This tool starts from a calorie target rather than your body stats. Work the target out first with the calorie calculator, then bring it here to divide into macros. Track for a couple of weeks and adjust the calorie number, not the split, if your weight is not moving the way you want.

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Frequently asked questions

What are macros?

Macronutrients — protein, carbohydrate, and fat. They are where all your calories come from: protein and carbs supply about 4 calories per gram, fat about 9, alcohol 7. Hitting a calorie target while getting enough protein is what most diet plans come down to.

How much protein do I need?

For active people and anyone in a calorie deficit, roughly 1.6 to 2.2 grams per kilogram of body weight per day is the evidence-based range — about 112 to 154 g for a 70 kg person. Sedentary adults need less (~0.8 g/kg is the RDA minimum). The high-protein preset here gets most people into the training range.

How much fat is the minimum?

Keep fat above about 0.5 g per kg of body weight per day so hormone production and the absorption of vitamins A, D, E and K are not compromised. That is why the keto preset, despite being 70% of calories from fat, still leaves room — fat is energy-dense.

Which split should I choose?

For general health and training, balanced (30/40/30) or high protein (40/35/25) works well. Higher-carb suits a lot of high-intensity or endurance work. Low carb and keto are preferences that can help some people control appetite; neither is required for fat loss, which is driven by total calories.

Do carbs and fat matter beyond calories?

For body composition, once protein and total calories are set, the carb/fat split has a small effect and mostly comes down to what keeps you full and consistent. For athletic performance, carbohydrate is the preferred fuel for hard efforts and a very low intake can blunt top-end output.

Do the grams need to be exact every day?

No. Aim to land within about 10 grams of each target and within roughly 100 calories overall, most days. Consistency across the week matters far more than precision on any single day. Whole foods — lean protein, vegetables, fruit, whole grains, nuts, olive oil — make the targets easy without weighing everything forever.

Last reviewed: September 2026. Figures and formulas are checked against their published sources; see the site's data notes.