Macro calculator: protein, carbs and fat
Enter your daily calories and a percentage for each macronutrient to get the grams of protein, carbs and fat to aim for.
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How to use it
- Enter daily calories, protein share, carb share and fat share.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Protein grams = calories × protein share ÷ 4. Carb grams = calories × carb share ÷ 4. Fat grams = calories × fat share ÷ 9. The shares must add up to 100%.
Example
Inputs: Daily calories = 2,000 kcal/day, Protein share = 30 %, Carb share = 40 %, Fat share = 30 %. Result: Protein: 150 g/day; Carbohydrate: 200 g/day; Fat: 67 g/day.
Limits and caveats
- Uses the general Atwater factors (4, 4 and 9 kcal per gram); real values vary slightly between foods.
- The right split depends on your goal and health; anyone with a chronic condition should ask a dietitian.
Questions about this tool
What is a common macro split?
A common balanced split is 30% protein, 40% carbs and 30% fat. The US acceptable ranges for adults are 10 to 35% protein, 45 to 65% carbs and 20 to 35% fat.
Why is fat 9 kcal per gram?
A gram of fat supplies more than twice the energy of a gram of protein or carbohydrate.
Does fiber count as carbs?
On US labels fiber is part of total carbohydrate; EU labels list it separately.