Macro calculator
Turn your daily calories into grams of protein, carbohydrate and fat for a balanced, high-protein, lower-carb or keto split. Enter your calories, or let the calculator estimate them from your body and activity.
From calories to grams
Macronutrients are the three sources of calories in food. Each gram of protein and carbohydrate provides about 4 calories; each gram of fat about 9. Choose what share of your calories each should supply and the grams follow.
carbs (g) = calories × carb % ÷ 4
fat (g) = calories × fat % ÷ 9
Which split to choose
| Split | Protein / carbs / fat | Good for |
|---|---|---|
| Balanced | 30 / 40 / 30 | Most people; easy to eat with ordinary meals |
| High protein | 40 / 30 / 30 | Weight loss while keeping muscle; strength training |
| Lower carb | 35 / 25 / 40 | People who feel better with fewer starches |
| Keto | 25 / 5 / 70 | Ketogenic diets; very low net carbs |
All four sit inside or near the U.S. acceptable ranges for adults, except keto, which is deliberately outside the carbohydrate range.
If your protein target looks low for your goal, check it against the protein calculator, which works from body weight rather than percentage.
Questions
How do I calculate my macros?
Decide your daily calories, choose a split (for example 30% protein, 40% carbs, 30% fat), then convert: protein and carbs have about 4 calories per gram, fat about 9. This calculator does it for you and can estimate your calories from your body and activity.
What is the best macro split for weight loss?
The total calories matter most. Within that, higher protein (around 30–40% of calories, or 1.2–1.6 g per kg of body weight) helps with fullness and protecting muscle. The best carb-to-fat ratio is the one you can stick to.
What are keto macros?
A typical ketogenic split is about 70% of calories from fat, 25% from protein and 5% from carbohydrate, which usually means under 20–50 g of net carbs a day.
Do I need to hit my macros exactly?
No. Aim to land within about 5–10 grams of each target most days. Weekly averages matter more than any single day.
Sources
- Atwater factors: 4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat (USDA).
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005 (acceptable macronutrient distribution ranges).
- Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990;51(2):241–247.
Built and checked by Ingrid Solberg. Last reviewed October 22, 2026. All formulas: formulas & sources.