Macro Calculator

Once you know your daily calorie target — from our Calorie or TDEE Calculator — this splits it into protein, carbohydrate, and fat grams based on a ratio you choose.

Macro Calculator

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Daily calories

Split preset

Protein

188 g

Carbs

219 g

Fat

97 g

Protein and carbs = 4 cal/gram; fat = 9 cal/gram.

The formula

Protein grams = (Calories × Protein %) ÷ 4 Carb grams = (Calories × Carb %) ÷ 4 Fat grams = (Calories × Fat %) ÷ 9

Example

2,500 calories split 30% protein / 35% carb / 35% fat: protein = (2500×0.30)÷4 = 188 g, carbs = (2500×0.35)÷4 = 219 g, fat = (2500×0.35)÷9 = 97 g.

Step-by-step guide

Enter your daily calorie target — use our Calorie or TDEE Calculator if you don't have this number yet.
Choose a split preset or enter a custom percentage breakdown.
Read your grams of protein, carbs, and fat for the day.

Common mistakes

Forgetting fat uses 9 calories per gram, not 4 like protein and carbs — using the wrong conversion understates fat grams significantly.

Picking an extreme split without a specific reason to — for most people, a more balanced ratio is easier to sustain than an aggressive one.

Frequently asked questions

Which macro split is best?

There's no single best split for everyone — it depends on personal preference, training style, and any medical considerations. A balanced split is a reasonable default; a registered dietitian can help tailor one to your specific situation.

Why does protein matter so much in fitness contexts?

Protein supports muscle repair and maintenance, which is why people who train regularly often aim for a higher protein percentage than the general population. See our Protein Intake Calculator for a gram target based on body weight instead of percentage.

Do I need to hit these numbers exactly every day?

Most people find it more sustainable to aim for these numbers as a general target across the week rather than hitting them precisely every single day.

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