Macro Calculator
Split your daily calories into grams of protein, carbs, and fat by diet style.
Inputs
Protein (g/day)
165
Carbs (g/day)
220
Fat (g/day)
73
Step by step
Calorie target and macro percentages
2,200 kcal — Protein 30%, Carbs 40%, Fat 30%
Protein: calories × % ÷ 4 kcal/g
2,200 × 30% ÷ 4
= 165 g
Carbohydrates: calories × % ÷ 4 kcal/g
2,200 × 40% ÷ 4
= 220 g
Fat: calories × % ÷ 9 kcal/g
2,200 × 30% ÷ 9
= 73 g
Fat has 9 kcal/g versus 4 kcal/g for protein and carbs.
How it works
Calories from protein and carbohydrates provide 4 kcal per gram, while fat provides 9 kcal per gram. Each diet style allocates a different percentage of your calories to each macronutrient, which we convert into grams.
Formulas
Protein and carbohydrates
Grams = total calories × macro % ÷ 4 (protein & carbs yield 4 kcal/g)
- 4
- Calories per gram of protein or carbohydrate
- g
- Grams of the macronutrient
- C
- Daily calorie target
- p%
- Fraction of calories allocated to this macro
Fat
Fat grams = total calories × fat % ÷ 9 (fat yields 9 kcal/g)
- 9
- Calories per gram of fat
- g_fat
- Grams of fat
- C
- Daily calorie target
- f%
- Fraction of calories allocated to fat
This is an estimate and not medical or nutritional advice. Macronutrient needs depend on individual health goals and conditions. Consult a registered dietitian for personalised recommendations.
Frequently Asked Questions
How much protein do I need?
Active individuals often target around 1.6–2.2 g of protein per kg of body weight. The preset percentages here are a starting point you can adjust with a dietitian.
Which diet style is best?
The best split is the one you can sustain while meeting your goals. Balanced works for most people; lower-carb or keto suit specific preferences and medical guidance.