Macro Calculator
This calculator is for informational purposes only and is not a substitute for professional medical advice. Consult a healthcare provider for personal health decisions.
Protein 4 kcal/g · Carbs 4 kcal/g · Fat 9 kcal/g
How Macronutrient Splits Work
Macronutrients — protein, carbohydrates, and fat — are the three calorie-containing nutrients in food. Each gram provides a fixed energy value: protein = 4 kcal/g, carbohydrates = 4 kcal/g, fat = 9 kcal/g. Alcohol provides 7 kcal/g but is not typically counted in macro plans. Given a daily calorie target, you choose percentage splits and convert to grams: protein grams = (calories × protein %) ÷ 4; carb grams = (calories × carb %) ÷ 4; fat grams = (calories × fat %) ÷ 9.
Suppose your TDEE is 2,200 kcal and you want a balanced 30/40/30 split (30% protein, 40% carbs, 30% fat). Protein: 2,200 × 0.30 = 660 kcal ÷ 4 = 165 g. Carbohydrates: 2,200 × 0.40 = 880 kcal ÷ 4 = 220 g. Fat: 2,200 × 0.30 = 660 kcal ÷ 9 ≈ 73 g. These three numbers sum back to 2,200 kcal: (165×4) + (220×4) + (73×9) = 660 + 880 + 657 = 2,197 ≈ 2,200.
Common preset ratios serve different goals. A balanced diet might use 30% protein, 40% carbs, 30% fat. Low-carb approaches like moderate keto often use 25% protein, 10% carbs, 65% fat. High-protein cuts for muscle retention during fat loss might use 40% protein, 30% carbs, 30% fat. Endurance athletes sometimes favor higher carbs (50–60%) to fuel glycogen stores. There is no single best ratio — adherence and total calories matter most for body composition.
Protein guidelines for active adults typically recommend 1.6–2.2 g per kg of body weight for muscle maintenance and growth. For an 80 kg person, that is 128–176 g daily regardless of percentage. Use the gram-based protein floor as a sanity check: if your calculated protein falls below 1.6 g/kg, consider raising the protein percentage or total calories.
Enter your daily calorie target and preferred macro percentages to get gram targets for each macronutrient. Use a food tracking app to log meals against these numbers, adjusting portions until you consistently hit your protein goal and stay within about 10% of calorie and macro targets.
Examples
| Example | Result |
|---|---|
| 2,200 kcal, 30/40/30 balanced | 165 g protein, 220 g carbs, 73 g fat |
| 2,000 kcal, 40/30/30 high protein | 200 g protein, 150 g carbs, 67 g fat |
| 2,500 kcal, 25/50/25 endurance | 156 g protein, 313 g carbs, 69 g fat |
| 1,800 kcal, 25/10/65 low carb | 113 g protein, 45 g carbs, 130 g fat |
| 2,759 kcal, 30/40/30 (80 kg male TDEE) | 207 g protein, 276 g carbs, 92 g fat |
| 1,500 kcal, 35/35/30 deficit | 131 g protein, 131 g carbs, 50 g fat |
| 3,000 kcal, 25/45/30 bulking | 188 g protein, 338 g carbs, 100 g fat |
Frequently asked questions
A common starting point is 40% protein, 30% carbs, 30% fat with a moderate calorie deficit. Prioritize adequate protein (1.6–2.2 g/kg) to preserve muscle.
Protein and carbohydrates each provide 4 kcal per gram. Fat provides 9 kcal per gram. These values are used to convert calorie percentages to grams.
Yes. Protein, carbohydrate, and fat percentages should total 100% of your calorie allocation. Small rounding differences in grams are normal.