Macros
Results
Macro Calculator Guide
Convert a daily calorie target into grams of carbohydrates, protein, and fat. Choose a macronutrient split and the calculator divides your calories across the three macros.
Carbs and protein have 4 calories per gram; fat has 9. So grams = (calories × percentage) ÷ calories-per-gram for each macro.
How Do I Calculate My Macros?
Start with your daily calories, pick a split, and divide. For example, 2,000 calories at a balanced 40/30/30 split gives about 200 g carbs, 150 g protein, and 67 g fat.
Choosing a Split
A balanced split works for most people. Higher-protein splits are popular with those doing strength training, while lower-carb splits suit some preferences. There's no single right answer — it depends on your goals, activity, and what's sustainable for you.
This is a general estimate for information only, not medical or nutritional advice. Individual needs vary with health, goals, and other factors — talk to a doctor or registered dietitian for guidance specific to you.
Related: TDEE Calculator, Protein Intake, and BMR Calculator.
Frequently Asked Questions
How do I calculate macros?
Multiply your daily calories by each macro's percentage, then divide by 4 for carbs and protein or 9 for fat to get grams.
What is a good macro split?
A balanced 40/30/30 works for many people, but the best split depends on your goals, activity, and preferences.
How many calories are in each macro?
Carbohydrates and protein have 4 calories per gram; fat has 9 calories per gram.
Where do I get my calorie target?
Estimate your total daily energy expenditure with a TDEE calculator, then adjust to your goal.
Need a Calculator We Don't Have Yet?
Can't find the calculator you need? We'll build it. Submit your request and we'll evaluate it for our growing collection.
Request Calculator