🥗 Macro Calculator
Know your daily calories? Pick a macro split and get the grams of protein, carbs and fat to aim for each day and per meal.
How the Macro Calculator works
Each macro's share of calories is divided by its energy value: protein and carbohydrate have 4 calories per gram and fat has 9 calories per gram.
Step-by-step calculation
- 1Enter daily calories.
- 2Choose a macro split.
- 3Divide protein and carb calories by 4 and fat by 9.
Worked example
2,200 calories with a balanced 30/40/30 split: protein 2,200 × 0.30 ÷ 4 = 165 g, carbs 220 g and fat 73 g a day.
Macro Calculator examples
| Calories per day | Daily macros |
|---|---|
| 1,100 | Protein 83 g · Carbs 110 g · Fat 37 g |
| 1,650 | Protein 124 g · Carbs 165 g · Fat 55 g |
| 2,200 | Protein 165 g · Carbs 220 g · Fat 73 g |
| 2,750 | Protein 206 g · Carbs 275 g · Fat 92 g |
| 3,300 | Protein 248 g · Carbs 330 g · Fat 110 g |
Other inputs kept at the calculator's default values. Results calculated by this calculator.
Why use a Macro Calculator?
Turn a calorie target into protein, carb and fat grams.
Important factors that can affect your results
- Training goals.
- Food preferences.
- Medical diets.
Frequently asked questions
How do I find my calories?
Use the Calorie Calculator on this site to estimate your daily needs first.
Which split is best?
For most people the best split is one they can stick to. Get enough protein and choose mostly whole foods.
Related calculators
Last reviewed November 2026 · How we build and check our tools · Report a problem