Macro Calculator (Protein / Carbs / Fat)
Turn a calorie target into a concrete eating plan. Enter your daily calories and pick an eating style — the calculator splits them into grams of protein, carbohydrate and fat you can actually track.
How to use this calculator
- Enter your daily calorie target — from our TDEE or calorie calculator if you don't know it.
- Choose an eating style that matches your goal and food preferences.
- Press Calculate to get daily grams of protein, carbs and fat, plus a per-meal breakdown.
- Hit protein first each day — it's the macro that most protects muscle and controls hunger.
Formula used
Protein and carbohydrate provide 4 kcal per gram; fat provides 9 kcal per gram. So a 2,200 kcal balanced plan gives 2,200 × 30% ÷ 4 = 165 g protein, 220 g carbs and 73 g fat.
Example calculation
2,200 kcal on the balanced split (30/40/30):
Protein = 660 kcal ÷ 4 = 165 g · Carbs = 880 ÷ 4 = 220 g · Fat = 660 ÷ 9 = 73 g. Across three meals, that's roughly 55 g protein, 73 g carbs and 24 g fat per meal.
What are macros?
Macronutrients are the three nutrient groups that supply calories: protein (builds and preserves muscle, most satiating), carbohydrates (primary fuel, especially for training), and fat (hormones, cell function, vitamin absorption). Every diet — keto, Mediterranean, bodybuilding — is ultimately just a different macro ratio.
Total calories still decide weight change; macros decide much of what that change is made of and how you feel doing it. Protein is the least flexible target — 1.6–2.2 g per kg of body weight is well supported for anyone training — while carbs and fat can flex to personal preference and performance.
Why use this calculator?
- Convert vague diet advice into exact daily grams you can track in any food app.
- Compare eating styles instantly — see what keto or high-protein actually means at your calories.
- Get per-meal targets so a day's plan becomes three concrete plates.
Frequently asked questions
How much protein do I need per day?
For active people, research supports 1.6–2.2 g per kg of body weight — around 110–155 g for a 70 kg person. Sedentary adults need less (0.8–1.2 g/kg). If the calculator's protein figure lands below your g/kg need, choose a higher-protein split.
Which macro split is best for fat loss?
The calorie deficit drives fat loss; macros optimize it. Higher protein (30–40%) preserves muscle and controls appetite in a deficit, which is why balanced and high-protein splits are the most common evidence-based picks.
Do I have to hit my macros exactly?
No — within ±5–10 g of each is excellent adherence. Prioritize the weekly average and protein consistency over daily perfection.
How do I count macros in food?
Use nutrition labels or a tracking app: find grams of protein, carbs and fat per serving and log what you eat. After a few weeks you'll know your staple meals by heart and tracking becomes nearly automatic.