Split your daily calories into protein, carbs and fat.
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How are macros calculated from calories?
Grams = (calories × macro %) ÷ kcal-per-gram, where protein and carbs provide 4 kcal per gram and fat provides 9. A loss goal trims calories by 20%, a gain goal adds 15%. At 2,000 kcal with a balanced 30/40/30 split, that's 150 g protein, 200 g carbs and about 67 g fat.
Understanding your result
Protein supports muscle, carbs fuel activity and fat supports hormones. The right split depends on your goals and preferences.
Formula and method
Protein and carbs provide 4 kcal per gram, fat provides 9. Grams = (calories × macro %) ÷ kcal-per-gram. A loss goal trims calories by 20%, a gain goal adds 15%.
Assumptions and limitations
These are general targets. Individual needs vary, so consult a professional for medical or competitive nutrition.
Worked example
At 2,000 kcal with a balanced 30/40/30 split: 150 g protein, 200 g carbs and about 67 g fat.
How to use this tool
- Enter your daily calories.
- Choose a goal and a macro split.
- Read the grams for each macronutrient.
Common mistakes to avoid
- Setting protein too low when in a calorie deficit — it helps preserve muscle.
About the Macro Calculator
Turn a daily calorie target into grams of protein, carbohydrates and fat. Pick your goal and macro split and see the breakdown with a visual chart.
Who should use this tool
Anyone tracking macros for weight loss, muscle gain or maintenance.
Benefits
- Turns a daily calorie target into grams of protein, carbohydrates and fat.
- Lets you choose your goal and macro split to suit your preferences.
- Shows the breakdown as a clear visual chart for easy reading.
- Applies standard energy values of 4, 4 and 9 kcal per gram accurately.
Practical use cases
- Translating a calorie budget into practical daily food targets.
- Comparing how different splits change your protein, carb and fat grams.
- Setting up a meal plan around a chosen goal such as loss or gain.
- Learning how the three macronutrients contribute to your total calories.
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Frequently asked questions
How many calories are in each macro?
Protein and carbohydrates have 4 kcal per gram; fat has 9 kcal per gram.
Which split should I pick?
Balanced suits most people. Higher protein helps when dieting; keto is very low carb. Choose what is sustainable for you.
Where does my calorie target come from?
This tool starts from a daily calorie figure you provide and splits it into macros; it does not work out your calorie needs for you. You can estimate a suitable target separately, and the goal setting then trims or adds calories before dividing the result into grams.