Macro Calculator
Macros are just your calorie target sliced three ways. Pick a split, and each share is converted to grams at 4 kcal per gram for protein and carbohydrate and 9 kcal per gram for fat — the numbers you actually track in a food diary.
- Accurate
- Real-time
- Easy to use
- 100% free
Daily protein
150 g
Fat
67 g
Details
Updates as you typeUse your TDEE, or your TDEE minus a deficit if you are cutting.
Summary
Daily protein
150 g
Daily calories
2,000 kcal
- Protein600 kcal30%
- Carbs800 kcal40%
- Fat600 kcal30%
- Carbohydrate
- 200 g
- Fat
- 67 g
- Protein calories
- 600 kcal
- Carbohydrate calories
- 800 kcal
- Fat calories
- 600 kcal
- Protein per meal (3 meals)
- 50 g
- Protein and carbohydrate supply 4 kcal per gram, fat supplies 9 kcal per gram, so the same percentage buys fewer grams of fat.
- These splits are starting points. Very active people and those in a calorie deficit usually do better with protein at the higher end.
How this is calculated
- Calorie target
- 2,000 kcal
- Protein share
- 30%
- Carbohydrate share
- 40%
- Fat share
- 30%
- Protein kcal ÷ 4
- 150 g
- Carbohydrate kcal ÷ 4
- 200 g
- Fat kcal ÷ 9
- 67 g
Compare scenarios
See how one change moves the result
- CurrentYour inputs as they stand150 gCurrent
- Daily calorie targetkcal 2,500188 g
For informational purposes only. This is not medical advice — consult a healthcare professional about your health.
Frequently asked questions
How do I convert calories into grams of each macro?
Multiply your calorie target by the percentage assigned to that macro, then divide by its energy density: 4 kcal per gram for protein and carbohydrate, and 9 kcal per gram for fat. A 2,000 kcal day at 30% protein gives 600 kcal, which is 150 grams.
Which macro split should I choose?
A balanced 30/40/30 split suits most people and most goals. Low carb favours steadier appetite and works well for sedentary or insulin-resistant people, while a high carb split supports high training volumes in endurance and team sports.
Does hitting my macros matter more than hitting my calories?
Calories decide whether you gain or lose weight, so they come first. Macros decide the composition of that change — adequate protein preserves muscle in a deficit and supports growth in a surplus, which is why protein is the macro worth being strict about.
Why does the fat target look so small in grams?
Fat carries more than twice the energy of protein or carbohydrate per gram, so an identical percentage of calories buys far fewer grams. At 2,000 kcal, 30% fat is only about 67 grams while 30% protein is 150 grams.