Macronutrient Calculator
Turn your daily calorie target into gram goals for carbs, protein, and fat.
kcal
Macro split
250 g
100 g
67 g
Formula
Examples
| Input | Result |
|---|---|
| 2,000 kcal, balanced (50/20/30) | Carbs 250 g, Protein 100 g, Fat 67 g |
About this calculator
Macronutrients — carbohydrates, protein, and fat — are the energy-providing components of food. Each gram of carbohydrate or protein supplies about 4 calories, while each gram of fat supplies about 9 calories. By choosing a percentage split and dividing your calorie target by these factors, you can translate a calorie goal into concrete daily gram targets.
Different goals favor different splits. A balanced split suits general health, low-carb plans raise fat and protein, and high-protein splits support muscle retention while dieting or building lean mass. There is no single best ratio; consistency and total calories matter most, so pick a split you can sustain and adjust protein upward if you train hard.
Frequently asked questions
Fat is more energy-dense than carbohydrate or protein, providing about 9 calories per gram versus 4, so it is divided by 9 to get grams.
It depends on your goals and preferences. Higher protein helps preserve muscle; total calories remain the main driver of weight change.
Use a TDEE or daily calorie calculator first, then feed that total here to break it into macronutrient grams.
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