How to calculate your macros
Macronutrients are protein, carbohydrates and fat, the three sources of calories in food. This calculator splits a daily calorie target into grams of each, based on the percentage split you choose. It is the starting point for most eating plans, whether for weight loss, muscle gain or maintenance.
The formula
Protein and carbs have about 4 calories per gram, fat has about 9. So grams = (calories x percent) / calories per gram. A common balanced split is 40% carbs, 30% protein, 30% fat.
Worked example
On 2,000 calories with a 40/30/30 split: that is 200 g of carbs, 150 g of protein and about 67 g of fat.
Frequently asked questions
What is a good macro split?
It depends on your goal. 40/30/30 (carbs/protein/fat) is a common balanced start; higher protein suits muscle gain or fat loss. Adjust to how you feel and perform.
How many calories per gram?
Protein and carbohydrates each have about 4 calories per gram, and fat has about 9. That is why fat targets look small in grams.
How many calories should I use?
Use your maintenance calories from the daily calorie calculator, then adjust up or down for your goal.
How much protein do I need?
A common target is around 1.6 to 2.2 g per kg of body weight when training, which most of these splits deliver.
Is keto right for me?
Keto works for some people but is restrictive. This tool only does the maths; talk to a professional for dietary advice.