Macro Calculator: Split Your Calories into Carbs, Protein and Fat

Macros are the three nutrients that supply calories: carbohydrates, protein and fat. Enter your daily calories and choose a split to see how many grams of each to aim for.

FreeNo sign-upRuns in your browserUpdated 2 Nov 2026
kcal
Carbs, protein, fat as percent of calories.
%
%
Fat is the remainder.
Your resultLive

Educational estimate only. It is not medical advice or a diagnosis. Talk to a doctor or registered dietitian before changing your diet or exercise.

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How to use this calculator

  1. Enter the calories you plan to eat a day. The TDEE calculator can help.
  2. Pick a preset split or choose custom.
  3. For custom, enter carbs and protein as percentages. Fat fills the rest.
  4. Read the grams for each macro.

The formula

Grams of carbs = calories × carb share ÷ 4. Grams of protein = calories × protein share ÷ 4. Grams of fat = calories × fat share ÷ 9. Carbohydrates and protein give 4 kcal per gram. Fat gives 9 kcal per gram.

Worked example

At 2,000 kcal with the balanced 45/25/30 split: carbs = 2,000 × 0.45 ÷ 4 = 225 g, protein = 2,000 × 0.25 ÷ 4 = 125 g and fat = 2,000 × 0.30 ÷ 9 = about 67 g.

Understanding your result

No split is best for everyone. Pick the one you can keep, make sure protein is enough for your goal, and keep fibre-rich carbohydrates and healthy fats in the mix. If you track food, a few grams either way will not matter.

When to use it

  • Turn a calorie target into a meal plan.
  • Compare balanced and low carb options.
  • Check a custom diet adds up to 100 percent.

Assumptions and limits

Educational estimate, not medical advice. A doctor or registered dietitian can give guidance that fits your health. Percentages are general guides. Medical diets, such as for diabetes, should be set with a professional.

Frequently asked questions

What are macros?

Carbohydrates, protein and fat, the nutrients that provide calories.

Which split should I choose?

Choose the one you can follow consistently. Start with balanced if unsure.

How many calories per gram?

4 for carbohydrates and protein, and 9 for fat.

What about fibre and alcohol?

Fibre is part of carbohydrates and alcohol adds 7 kcal per gram. This tool ignores both.

Do I need to hit macros exactly?

No. Being close most days is enough.