Macro Calculator
It converts a daily calorie target into grams of protein, carbohydrate and fat for your chosen macro split.
Daily protein
165 g
Protein kcal
660 kcal
Carb kcal
880 kcal
Fat kcal
660 kcal
Protein / meal
55 g
Carbs / meal
73 g
Fat / meal
24 g
What it calculates
It converts a daily calorie target into grams of protein, carbohydrate and fat for your chosen macro split.
Why it matters
Two diets with identical calories can produce very different results for satiety, training performance and lean mass retention.
Who it's for
Anyone tracking food, cutting, bulking or following a specific dietary approach.
Formula
- kcal
- Daily calorie target
- 4/4/9
- Calories per gram of protein, carbs and fat
Worked example
2,400 kcal at 30/40/30
- 1Protein: 2,400 × 0.30 ÷ 4
- 2Carbs: 2,400 × 0.40 ÷ 4
- 3Fat: 2,400 × 0.30 ÷ 9
180 g protein, 240 g carbs, 80 g fat
How the macro calculator works
Protein and carbohydrate provide 4 kcal per gram, fat provides 9. Multiply the calorie target by each percentage and divide by the energy density.
Protein and carbohydrate supply 4 kcal per gram, fat 9 kcal per gram. Split percentages should total 100% — the calculator warns you when they do not.
A common starting point is 1.6–2.2 g of protein per kilogram of bodyweight when losing fat or building muscle; adjust the split rather than the calorie target first.
Common mistakes
- Setting protein too low in a deficit, which costs lean mass.
- Cutting fat below about 20% of calories, which can affect hormones.
- Chasing perfect ratios instead of consistent adherence.
Tips and best practice
- Aim for roughly 1.6–2.2 g of protein per kg of body weight when dieting.
- Set protein and fat floors first, then fill the remainder with carbohydrate.
Frequently asked questions
What is a good macro split?
30/40/30 protein/carb/fat suits most people. Endurance athletes shift toward carbohydrate; low-carb dieters toward fat.
How many calories are in each macro?
Protein 4 kcal/g, carbohydrate 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g.
Do macros matter more than calories?
Calories drive weight change; macros drive body composition, satiety and performance.
Why does fat give more grams per calorie than protein?
It gives fewer. Fat carries 9 kcal per gram against 4 for protein and carbohydrate, so the same share of calories buys under half as many grams of fat.
Do my macro percentages have to add to 100?
Yes. If they do not, the gram totals will not match your calorie target — the calculator shows the total so you can check.
Should I hit macros exactly every day?
Getting close consistently matters far more than hitting exact numbers daily. Protein is the one worth prioritizing; carbs and fat can flex around it.
Related calculators
Methodology & trust
- Formula source
- Atwater energy factors.
- Last updated
- 2026-07-28
- Privacy
- Every calculation runs in your browser. No inputs are sent to a server or stored.
- Accessibility
- Keyboard navigable, labeled inputs and WCAG AA color contrast.