Turn your daily calorie target into grams of protein, carbs, and fat. Enter a calorie target directly, or estimate one from your body stats, then fine-tune the split.
Split adds up to 100%.
Informational only — not medical advice. Consult a professional.
What is a macro calculator? A macro calculator splits your daily calorie target into grams of the three macronutrients — protein, carbohydrates, and fat — based on the percentage split you choose.
Multiply your daily calories by each macro's percentage, then divide by its calories per gram. Protein and carbohydrates have 4 calories per gram, and fat has 9 calories per gram. For example, 30% of 2000 calories is 600 calories of protein, which is 600 divided by 4 equals 150 grams.
A balanced starting split is 30% protein, 40% carbohydrates, and 30% fat. People cutting weight often raise protein and lower carbs, while endurance athletes often raise carbs. Your three percentages must always add up to 100%.
Protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, and fat contains 9 calories per gram. This is why fat-heavy foods are more calorie dense for the same weight.
This tool can estimate it using the Mifflin-St Jeor equation for your basal metabolic rate, multiplied by an activity factor to get your total daily energy expenditure (TDEE). Choose lose, maintain, or gain to subtract 500, keep, or add 500 calories. This is an estimate only, not medical advice.