Macro calculator
Enter your daily calories and choose a split. See your macros in grams.
How macros are counted
Macronutrients are carbs, protein and fat. Carbs and protein have about 4 calories per gram, and fat has about 9. To get grams, take the share of calories for each, then divide by the calories per gram.
Example: 2,000 calories with 40% carbs, 30% protein and 30% fat. Carbs are 800 calories, or 200 g. Protein is 600 calories, or 150 g. Fat is 600 calories, or 67 g.
| Calories | Carbs | Protein | Fat |
|---|---|---|---|
| 1,500 | 150 g | 113 g | 50 g |
| 1,800 | 180 g | 135 g | 60 g |
| 2,000 | 200 g | 150 g | 67 g |
| 2,200 | 220 g | 165 g | 73 g |
| 2,500 | 250 g | 188 g | 83 g |
| 3,000 | 300 g | 225 g | 100 g |
The splits
| Split | Carbs | Protein | Fat |
|---|---|---|---|
| Balanced | 40% | 30% | 30% |
| Higher protein | 35% | 40% | 25% |
| Lower carb | 25% | 35% | 40% |
| Moderate | 50% | 20% | 30% |
There is no single best split. Choose one you can keep up. Protein needs are often set by body weight, which the protein calculator covers.
Where to get the calories
If you do not know your calories, start with the calorie calculator.
These calculators are for healthy adults. They are not for children, teens, people who are pregnant or nursing, or anyone managing a medical condition or an eating disorder. Talk to a doctor or registered dietitian about your own needs.
Questions people ask
How do I calculate macros?
Choose a calorie target and a percentage for each macro, then divide the calories by 4 for carbs and protein and 9 for fat.
What is a good macro split?
It depends on your goals, preferences and health. Balanced splits near 40/30/30 are common starting points.
How many calories are in a gram of each macro?
4 for carbs, 4 for protein and 9 for fat. Alcohol has about 7.
Do I need to hit my macros exactly?
No. They are targets. Being within about 5 to 10 grams is fine for most people.