Macro Calculator
Calculate daily protein, carb, and fat targets in grams based on your calorie goal and diet style.
About the Macros Calculator
Hitting a calorie target is only half the picture — how those calories split between protein, carbohydrates, and fat (your "macros") shapes satiety, muscle maintenance, and how a diet feels day to day. This calculator converts a calorie goal and diet style into specific gram targets for each macronutrient.
How It Works
The calculator applies a percentage split to your total calories based on the diet style chosen, then converts each macronutrient's calorie share into grams using its known energy density: protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram.
Protein (g) = (Calories × Protein%) / 4; Carbs (g) = (Calories × Carb%) / 4; Fat (g) = (Calories × Fat%) / 9.
Example
Scenario: A 2,200 calorie target on a balanced 30/40/30 split.
Result: About 165g protein, 220g carbohydrates, and 73g fat per day.
Assumptions & Limitations
- Uses standard energy densities of 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat, which are the universally accepted conversion factors.
- Percentage splits are general presets — individual needs vary based on activity, goals, and personal preference.
- Does not account for fiber separately from total carbohydrates, or for individual medical dietary restrictions.
- A single macro split is a starting point; many people adjust it over time based on how they respond.