Macronutrient Calculator
Split a daily calorie target into grams of protein, carbohydrate and fat using a chosen macro ratio.
Enter your daily calorie target to see your macros. Not sure of it? Try the calorie calculator first.
Enter your daily calorie target and pick a macro split. We'll turn the percentages into grams of protein, carbohydrate and fat per day. Protein and carbs provide 4 kcal per gram; fat provides 9.
Frequently asked questions
Protein and carbohydrate each provide about 4 calories per gram, while fat provides about 9 calories per gram. That's why fat makes up fewer grams than its calorie share might suggest.
It depends on your goals. A balanced split works for general health; higher protein supports muscle retention when cutting; low-carb and keto suit some people's preferences. None is universally 'best' — consistency matters more than the exact ratio.