Macro Calculator

Enter your daily calorie target and pick a goal to split it into grams of protein, carbohydrate and fat, using standard calories-per-gram values.

kcal
Enter your calories and press Calculate macros.

The macro split formula

Macronutrients carry different amounts of energy. The standard values are:

Protein 4 kcal/g · Carbs 4 kcal/g · Fat 9 kcal/g

To turn a calorie target into grams, take each macro's percentage of total calories, then divide those calories by its kcal-per-gram value. Protein and carbs are 4, fat is 9.

Worked example

2,200 kcal on a balanced 30 / 40 / 30 split:

Protein: 30% × 2,200 = 660 kcal ÷ 4 = 165 g.
Carbs: 40% × 2,200 = 880 kcal ÷ 4 = 220 g.
Fat: 30% × 2,200 = 660 kcal ÷ 9 = 73 g.

Choosing a split

There's no single "best" ratio — protein needs are the most important to get right (often ~0.7–1 g per pound of body weight when losing fat), while carb and fat amounts are largely personal preference and activity-driven. Endurance athletes lean higher-carb; some people feel better lower-carb. Total calories drive weight change; macros shape body composition and energy.

Tip: set your calorie target first with the calorie calculator or TDEE calculator, then use this tool to divide it into macros.

Frequently asked questions

How are macros calculated from calories?

Multiply your calorie target by each macro's percentage, then divide by its calories per gram: protein and carbs are 4 kcal/g, fat is 9. A 2,200-kcal balanced split is about 165g P, 220g C, 73g F.

How many calories are in each macro?

Protein and carbohydrate each provide about 4 calories per gram; fat provides about 9; alcohol about 7. That's why fat is so energy-dense and why small amounts add up quickly.

What's the best macro split?

There isn't one. Get enough protein (often ~0.7–1 g per lb when cutting); the carb-to-fat balance is largely preference and activity. Total calories drive weight; macros shape composition.

Do macros matter more than calories?

For weight change, total calories matter most. Macros — especially adequate protein — influence how much of any loss is fat vs muscle, hunger, and energy for training.

MB
Mustafa Bilgic · Editor, Calcool
Calories-per-gram values (4/4/9) are the Atwater general factors used in nutrition labeling. For dietary guidance see the U.S. Dietary Guidelines. This is educational, not medical advice.

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