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Macro Calculator
Turn a daily calorie target into grams of carbohydrate, protein and fat. Enter your calories, choose one of the preset splits or type your own percentages, and the calculator converts each share into grams.
- Carbohydrate
- 200 g
- Fat
- 67 g
- Calories from protein
- 600 kcal
- Calories from carbs
- 800 kcal
- Calories from fat
- 600 kcal
Saved setups
Save a set of inputs you reuse — your usual rate, your loan, your room sizes — and load it back in one tap.
Your recent calculations
Results you calculate here are kept on this device so you can come back to them.
Formula
How to use it
- Enter your daily calories — your TDEE to maintain, or your target if you are losing or gaining.
- Pick a split, or choose Custom and enter three percentages that add up to 100.
- Read the grams of each macro; the bar shows how the calories divide.
Worked examples
2,000 calories at 40% carbs, 30% protein, 30% fat
- Carbohydrate
- 200 g
- Protein
- 150 g
- Fat
- 67 g
- Calories from carbs
- 800 kcal
- Calories from protein
- 600 kcal
- Calories from fat
- 600 kcal
2,500 calories on a keto-style 5 / 25 / 70 split
- Carbohydrate
- 31 g
- Protein
- 156 g
- Fat
- 194 g
- Calories from fat
- 1,750 kcal
Why the gram numbers look uneven
Carbohydrate and protein each supply about 4 kcal per gram and fat about 9 kcal per gram (the Atwater factors). So 30% of calories from fat is far fewer grams than 30% from protein: on 2,000 kcal, 600 kcal of fat is 67 g while 600 kcal of protein is 150 g.
Reference ranges
The US Dietary Reference Intakes give acceptable ranges for adults of 45–65% of calories from carbohydrate, 10–35% from protein and 20–35% from fat. The preset splits here are common starting points, not prescriptions; the lower-carb and keto-style options sit outside those ranges by design.
This is an estimate for general information, not medical advice. Talk to a doctor or other qualified clinician before making health decisions based on it.
Questions people ask
What are the macros for 2,000 calories at 40/30/30?
200 g of carbohydrate, 150 g of protein and about 67 g of fat. That is 800, 600 and 600 kcal respectively.
How many calories are in a gram of each macro?
About 4 kcal per gram of carbohydrate, 4 per gram of protein and 9 per gram of fat. Alcohol, which is not a macro you plan for, supplies about 7.
Do my percentages have to add up to 100?
Yes. If the three custom percentages do not total 100% the results are left blank, because the grams would no longer match your calorie target.