How are macros from calories?

Protein and carbs give 4 kcal/g, fat 9 kcal/g. Share% × calories / energy density.

What is a good macro split?

A common start is 30% protein, 40% carbs, 30% fat — adjust to your goal.

Macro Calculator

Split your daily calories into macronutrients: protein, carbohydrates and fat in grams.

Calories / day: 2,200 kcal

Protein share: 30 %

Fat share: 30 %

165 g

Protein

Protein	165 g
Fat	73 g
Carbohydrates	220 g

ℹ️ Protein and carbs are 4 kcal/g, fat 9 kcal/g. Carbs make up the remaining share.

A macro calculator splits your daily calories into three macronutrients: protein, carbohydrates and fat. You get clear gram targets you can use to plan your meals in support of your goal.

How the calculator works and what it’s for▾

How the macros are calculated

The calculator converts your chosen percentages into grams based on energy content: protein and carbohydrate provide 4 kcal per gram, fat 9 kcal per gram.

For example, in a 2000 kcal day, 30% protein means 600 kcal, or 150 g of protein. Carbohydrates make up whatever share is left after protein and fat.

What you enter and what you get

You enter your daily calories and the shares of protein and fat as percentages. The calculator returns the amounts of protein, fat and carbohydrates in grams.

Because the shares are up to you, you can try different splits, for example a high-protein or a low-carbohydrate diet.

Who it is for

Tracking macros helps when your goal is building muscle, losing fat or simply eating in a more balanced way. A calorie count alone says nothing about where the energy comes from.

Enough protein helps preserve muscle while dieting, and a suitable fat share supports hormone function. The calculator makes the split concrete.

Tips

Start with moderate shares and adjust if how you feel or your results do not match your goal. Small changes in the percentages noticeably shift the grams.

Remember that the gram figures are guidelines. Real foods vary in their actual macros, so use the calculator as a planning base, not an exact recipe.

🔄 Reviewed June 2026