Macro Calculator
Split a daily calorie target into protein, carbohydrate, and fat grams using percentages you choose.
For planning only. This tool uses your inputs and is not medical, dietary, or food-safety advice.
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About Macro Calculator
Macro Calculator splits a daily calorie intake target into daily target protein, carbohydrate, and fat gram goals based on custom percentage splits.
How to use Macro Calculator
- Enter target daily calorie goal (e.g. 2,000 kcal).
- Select macronutrient ratio split (e.g., 30% Protein, 40% Carbs, 30% Fat).
- Click Calculate Macros.
- Review daily target gram amounts for protein, carbs, and fat.
Examples
Calorie Goal: 2,000 kcal, Split: 30% Protein / 40% Carbs / 30% Fat Result: Protein: 150g (600 kcal), Carbs: 200g (800 kcal), Fat: 67g (600 kcal)
FAQ
How many calories are in one gram of protein, carb, or fat?
Protein and carbohydrates provide 4 kcal per gram; fat provides 9 kcal per gram.
What is a balanced macro split for general fitness?
A common balanced split is 30% protein, 40% carbohydrates, and 30% fat.
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