🥑 Macro Calculator

Split a daily calorie target into protein, carbs, and fat in grams.

About this tool

Converts a daily calorie target into grams of protein, carbohydrates, and fat, using a chosen percentage split and the standard energy values of 4 calories per gram for protein and carbs, and 9 calories per gram for fat.

Includes four common preset splits, though the "right" ratio genuinely depends on individual goals, activity, and preference — there's no single correct macro split for everyone.

Worked example

At a 2,200-calorie target using the balanced 30/40/30 split, that's about 165g protein, 220g carbs, and 73g fat per day.

How to use it

Enter your daily calorie target (use the Calorie Calculator first if you don't already have one).
Choose a macro split preset.
Press Calculate macros to see grams for each.

Tips

Fat has more than double the calories per gram of protein or carbs (9 vs 4), which is why a fat-heavy split produces a lower total gram count for the same calorie share.
These presets are common starting points, not prescriptions — individual needs vary based on goals, activity type, and personal preference.
Pair this with the Calorie Calculator to get a calorie target first, if you don't already have one in mind.

FAQ

Why do protein and carbs use 4 calories/gram but fat uses 9?

This reflects the actual average energy density of each macronutrient — fat is more energy-dense per gram than protein or carbohydrate, a well-established figure in nutrition science.

Which split should I choose?

It depends on personal goals and preferences — there's no single split proven best for everyone; the presets here are common starting points to adjust based on how you feel and perform.

Does this account for fiber or alcohol calories?

No — this is a simplified three-macro breakdown (protein, carbs, fat) and doesn't separately account for fiber or alcohol, which also contribute calories.

From the blog: getting the most out of this tool

Macro tracking apps do this exact calculation constantly under the hood, and it's genuinely just arithmetic once you have a calorie target and a percentage split — the actual hard part of macro tracking is consistency, not the math, but the math is still worth getting right.

We included a few different preset splits rather than just a single default, because "how many carbs should I eat" is a question with a lot of reasonable, differing answers depending on individual goals.