Toolsloft

Macro Calculator

Turn a daily calorie target into grams of protein, carbs, and fat for any macro split. Free macronutrient calculator with no signup.

Independently verified for accuracy

Protein
150 g (600 kcal)
Carbs
200 g (800 kcal)
Fat
66.67 g (600 kcal)

This calculator splits a daily calorie target into grams of protein, carbohydrate, and fat for any percentage split you choose. Use it to translate a cutting, maintenance, or bulking calorie number into concrete daily food targets you can hit.

How this is calculated

It multiplies each macro percentage by your calorie target, then divides by the Atwater energy factors of 4 calories per gram for protein and carbohydrate and 9 calories per gram for fat; the three percentages must sum to 100.

How to use

  1. Enter your daily calorie target.
  2. Set the protein, carb, and fat percentages so they add up to 100.
  3. Read the grams and calories for each macronutrient.

Examples

  • 2,000 kcal at 30/40/30: Protein 150 g, Carbs 200 g, Fat 66.67 g
  • 2,500 kcal at 40/30/30: Protein 250 g, Carbs 187.5 g, Fat 83.33 g

FAQ

How are macros converted to grams?
Protein and carbohydrate each provide 4 calories per gram and fat provides 9. We take each percentage of your calorie target and divide by those numbers to get grams.
What is a good macro split?
A common balanced split is 30% protein, 40% carbs, 30% fat. Higher protein helps when losing fat or building muscle. Adjust to your goal and how you feel, and keep protein high enough to protect muscle.
Where do I get my calorie target?
Start from your TDEE (maintenance calories), then add for muscle gain or subtract for fat loss. Our TDEE calculator estimates that number for you.

Related tools