Macro Calculator
Convert a daily calorie target into grams of protein, carbohydrate, and fat using your preferred split. Don't have a calorie target yet? Get one from the Calorie Calculator first.
Daily macros
Example: 2,000 kcal balanced → 150P / 200C / 67F grams.
The arithmetic behind macros
A macro split allocates calories by percentage, then converts each share to grams with the Atwater factors. At 2,000 kcal on the balanced 30/40/30 plan: protein 2,000 × 0.30 ÷ 4 = 150 g, carbs 2,000 × 0.40 ÷ 4 = 200 g, fat 2,000 × 0.30 ÷ 9 = 67 g — computed here by the same engine as the calculator.
Using the numbers in real meals
Hitting macros within ±5–10 g daily is plenty of precision. Anchor protein first (it is the hardest to hit incidentally), spread it across meals, and let carbs and fat fill the remainder according to your split. If tracking every gram becomes a burden, tracking protein and total calories alone captures most of the benefit.
Frequently asked questions
Where do the 4, 4, and 9 come from?
The Atwater factors: protein and carbohydrate provide about 4 kcal per gram, fat about 9. Grams = calories × the macro’s share ÷ its factor, which is why fat grams look small for the same calorie share.
Which split should I choose?
For most people the differences matter less than total calories and protein adequacy. Balanced (30/40/30) suits general training; higher-protein splits help preserve muscle in a deficit; lower-carb suits personal preference or specific guidance. Adherence beats optimization.
How much protein do I actually need?
Common evidence-based guidance for active adults is roughly 1.6–2.2 g per kg of body weight per day. Check that your chosen split reaches that for your weight; if not, pick the higher-protein plan or adjust intake.
Do vegetables and fiber count in the carb grams?
Yes — the carbohydrate figure is total carbs, including fiber. Fiber-rich sources are generally worth prioritizing within the same gram budget.
Not medical advice: general educational estimates only. Consult a qualified nutrition or healthcare professional for individual dietary guidance, especially with medical conditions. Data is processed locally in your browser and never transmitted. See the methodology page.