Macro Calculator
Enter your daily calorie target and a macronutrient split to see exactly how many grams of protein, carbs, and fat that works out to per day.
How the Macro formula works
Each macronutrient has a fixed calories-per-gram value:
Protein: 4 calories/gram Carbohydrates: 4 calories/gram Fat: 9 calories/gram grams = (calories × macro%) / calories-per-gram
Step-by-step calculation
- Multiply your total daily calories by each macro's percentage share.
- Divide the protein calories by 4 to get protein grams.
- Divide the carb calories by 4 to get carb grams.
- Divide the fat calories by 9 to get fat grams.
Worked example
2,400 calories/day with a 40/30/30 protein/carb/fat split: Protein = (2,400 × 0.40) / 4 = 240g. Carbs = (2,400 × 0.30) / 4 = 180g. Fat = (2,400 × 0.30) / 9 ≈ 80g.
Frequently asked questions
What macro split should I use?
It depends on your goals — a balanced 40/30/30 (protein/carb/fat) split is common for general fitness, higher protein splits (35-40%+) are common for muscle building or fat loss, and higher carb splits suit endurance training. There's no single correct ratio for everyone.
How do I find my daily calorie target?
Use a TDEE (calorie) calculator first to estimate your maintenance calories, then adjust up or down depending on whether your goal is maintenance, fat loss, or muscle gain, before splitting that number into macros here.