How are the grams calculated?

Each macro's share of the calorie target is divided by its calories per gram — 4 for protein and carbs, 9 for fat.

Where do I get my calorie target?

From a TDEE or calorie calculator. Use maintenance for weight stability, less to lose, more to gain.

Which split should I choose?

Balanced for most goals, low carb to shift calories to fat, high protein to favour muscle and satiety. Total calories matter most.

Why is fat lower in grams?

Fat packs 9 calories per gram versus 4 for protein and carbs, so the same calories give fewer grams of fat.

Do I have to hit the macros exactly?

No. Aim to be close over the day or week. Consistency matters more than hitting every gram.

Can I share a calculation?

Yes. Use Share to copy a link that reopens the calculator with the same calories and split.

Macro calculator

Enter your daily calorie target and pick a diet split. The calculator converts each macro's share of those calories into grams of protein, carbs, and fat.

Use it to turn a calorie goal into daily protein, carb, and fat targets in grams.

Protein

150 g

Carbs: 200 g
Fat: 67 g

The result updates as you choose. The headline is protein in grams; carbs and fat follow, all from the split you picked.

How does it work?

Protein and carbs give 4 kcal per gram; fat gives 9. The split sets each macro's share of the calorie target. Adjust the calorie target with a TDEE or calorie calculator first.

Macro split formula

g = \frac{\text{calories} \times \text{share}}{\text{kcal/g}}

g: Grams of the macronutrient per day.
calories: Daily calorie target.
share: That macro's share of calories (from the split).
kcal/g: Calories per gram: 4 protein, 4 carbs, 9 fat.

At 2000 kcal on a balanced split (30/40/30), protein is 2000×0.30÷4 = 150 g, carbs 2000×0.40÷4 = 200 g, fat 2000×0.30÷9 ≈ 67 g.

Method & sources

Protein and carbs are 4 kcal per gram; fat is 9 kcal per gram. The split sets each macro's share of the calorie target. Balanced is 30/40/30, low carb 30/20/50, high protein 40/40/20.

Sources

Where this method comes from — use these references to understand the formula, assumptions, and limits.

Dietary Guidelines for Americans — U.S. Departments of Agriculture and Health and Human Services, verified 2026-06-10

How we calculate

Protein and carbs are 4 kcal per gram; fat is 9 kcal per gram.
The split sets each macro's share of the calorie target.
Balanced is 30/40/30, low carb 30/20/50, high protein 40/40/20.
Set the calorie target with a TDEE or calorie calculator first.

Rounding

Grams are shown as whole numbers. The calculation uses full precision.

What this calculator does

Macros are the protein, carbohydrate, and fat that make up your calories. This calculator takes a calorie target, applies a chosen split to divide those calories among the three macros, and converts each share into grams using their calorie density.

How to use it

Enter your daily calorie target.
Pick a split: balanced, low carb, or high protein.
Read the grams of protein, carbs, and fat.
Adjust the calorie target if your goal changes.

A worked example

At 2000 kcal on a balanced 30/40/30 split: protein 2000×0.30÷4 = 150 g, carbs 2000×0.40÷4 = 200 g, fat 2000×0.30÷9 ≈ 67 g.

Choosing a split

Balanced suits most people. Low carb shifts calories to fat and works for some appetite or performance goals. High protein favours muscle retention and fullness. None is magic — total calories still drive weight change.

Common mistakes

Guessing the calorie target instead of basing it on TDEE.
Forgetting fat is 9 kcal per gram, not 4.
Chasing an exact split daily rather than averaging over the week.

When it's useful

Planning meals around a calorie goal, comparing diet styles, or setting protein, carb, and fat targets to track against.

FAQ

How are the grams calculated?: Each macro's share of the calorie target is divided by its calories per gram — 4 for protein and carbs, 9 for fat.
Where do I get my calorie target?: From a TDEE or calorie calculator. Use maintenance for weight stability, less to lose, more to gain.
Which split should I choose?: Balanced for most goals, low carb to shift calories to fat, high protein to favour muscle and satiety. Total calories matter most.
Why is fat lower in grams?: Fat packs 9 calories per gram versus 4 for protein and carbs, so the same calories give fewer grams of fat.
Do I have to hit the macros exactly?: No. Aim to be close over the day or week. Consistency matters more than hitting every gram.
Can I share a calculation?: Yes. Use Share to copy a link that reopens the calculator with the same calories and split.

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