Protein and carbohydrate supply 4 kcal per gram and fat 9 kcal per gram. The Dietary Guidelines suggest adults get 45–65% of calories from carbohydrate, 20–35% from fat and 10–35% from protein; other splits can work if total calories and food quality are right.
How to use the Macro Calculator
- Daily calories
- Diet type
- Protein
- Carbohydrate
- Fat
- Meals per day
Results update as you type, and every field accepts the units shown in its menu.
How it works
Enter your daily calories (from the TDEE calculator), choose a diet type or custom percentages and how many meals you eat. The calculator converts each share to grams.
Diet presets
| Diet | Protein | Carbohydrate | Fat |
|---|---|---|---|
| Balanced | 30% | 40% | 30% |
| Low fat | 25% | 55% | 20% |
| Low carb | 35% | 25% | 40% |
| High protein | 40% | 35% | 25% |
| Keto | 20% | 5% | 75% |
Inputs explained
| Field | What to enter |
|---|---|
| Daily calories | In kcal |
| Diet type | Choose one: Balanced (30 P / 40 C / 30 F), Low fat (25 / 55 / 20), Low carb (35 / 25 / 40), High protein (40 / 35 / 25) … |
| Protein | In % |
| Carbohydrate | In % |
| Fat | In % |
| Meals per day | A number |
What each result means
- Protein = [Daily calories]×[Protein %]÷100÷4
- Carbohydrate = [Daily calories]×[Carb %]÷100÷4
- Fat = [Daily calories]×[Fat %]÷100÷9
- Protein per meal = [Protein]÷[Meals per day]
- Carbs per meal = [Carbohydrate]÷[Meals per day]
- Fat per meal = [Fat]÷[Meals per day]
- Percentages total = [Protein %] + [Carb %] + [Fat %]
Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.
Formula
Protein g = calories × protein % ÷ 4
Carbohydrate g = calories × carb % ÷ 4
Fat g = calories × fat % ÷ 9
Worked example
Inputs: Daily calories: 2,200 kcal; Diet type: Balanced (30 P / 40 C / 30 F); Meals per day: 3.
Results: Protein = 165 g/day; Carbohydrate = 220 g/day; Fat = 73 g/day; Protein per meal = 55 g; Carbs per meal = 73 g; Fat per meal = 24 g; Percentages total = 100 %.
Key terms
- Macronutrients
- Protein, carbohydrate and fat.
- AMDR
- Acceptable macronutrient distribution range.
Frequently asked questions
What macro split is best for weight loss?
The best split is the one you can stick to; total calories and protein matter most.
How much protein do I need?
At least 0.8 g/kg, and 1.2–2.0 g/kg if you train or are losing weight.
Does alcohol count?
Alcohol has 7 kcal/g and is not a macronutrient here, so count it in your calories.
Sources
Guides on this topic
- How Many Calories Should I Eat? BMR, TDEE and Your Real Number: Your calorie target starts with BMR and TDEE, but the real number comes from adjusting after a few weeks. A step-by-step method with a full worked example.