Macro Calculator
Calculate daily protein, carbohydrate and fat targets in grams from a daily calorie goal and diet style.
- Protein165 g · 30%
- Carbohydrates220 g · 40%
- Fat73 g · 30%
Your 2,200 kcal target splits into 30% protein, 40% carbs and 30% fat.
- Carbohydrates220 g
- Fat73 g
ƒShow your work
- 1Daily calories = 2,200 kcal
- 2Protein = 660 kcal ÷ 4 kcal/g = 165 g
- 3Carbohydrates = 880 kcal ÷ 4 kcal/g = 220 g
- 4Fat = 660 kcal ÷ 9 kcal/g = 73 g
About the Macro Calculator
This tool takes a daily calorie target and splits it into grams of protein, carbohydrate and fat according to a diet style you pick — balanced, low-carb or high-carb. The percentages behind each style are common, reasonable defaults, not a personalized prescription; the right split for one person's goals, training and preferences can look quite different from another's even at the same calorie total.
It's aimed at anyone who already has a calorie number (from the Calorie or TDEE calculator, or from a coach) and needs it translated into grams they can actually log — carb-conscious dieters, people following a specific training-nutrition approach, or anyone tired of doing the gram math by hand every time their calorie target changes.
As with anything diet-related, this is general nutrition information rather than tailored medical or dietetic advice — a registered dietitian can account for medical conditions and preferences a preset split can't. Your calorie target and results are computed in your browser and never saved or transmitted.
How it’s calculated
Protein and carbohydrate both provide about 4 calories per gram, while fat provides about 9 calories per gram — roughly double, since fat is a much more energy-dense macronutrient. Each macro's target grams comes from multiplying your total calories by that macro's percentage, then dividing by its calories-per-gram figure.
The three presets shift the percentage split rather than the total calories: balanced spreads it fairly evenly, low-carb shifts weight toward protein and fat while cutting carbs, and high-carb leans the other way — none of them are inherently "better," they just suit different training styles and personal preference.
Frequently asked questions
How many grams of protein should I eat per day?
Common guidance for active adults ranges from about 0.7 to 1 gram of protein per pound of body weight, though needs vary with training volume, age and goals. The balanced and low-carb presets above both weight protein fairly heavily.
What if none of the three diet styles fit what I actually eat?
The presets are meant as reasonable starting points, not the only valid splits — if you have a specific ratio in mind (say, from a coach or a specific diet protocol), you can calculate custom grams manually using 4 kcal/g for protein and carbs and 9 kcal/g for fat.
Is a low-carb split better for weight loss?
Not inherently — total calorie intake is the primary driver of weight change, and low-carb diets tend to work mainly because they're often easier for some people to stick to, not because carbs themselves are uniquely fattening.
Do I need to hit these macro numbers exactly every day?
No — treat them as a target to average toward over a few days, not a number to hit down to the gram daily. Consistency over a week matters far more than any single day's precision.
What about fiber or alcohol calories — are they included?
This calculator only splits calories across protein, carbs and fat as the three core macronutrients; it doesn't separately break out fiber (counted within carbs) or alcohol, which has its own calorie value (about 7 kcal/g) not represented here.
Powered by GetCalculator.online