Find your daily protein, carbohydrate, and fat targets in grams based on your total calorie goal and preferred diet split.
Enter your daily calorie goal (from your calorie or maintenance calculator) and choose a macro split style that matches your diet approach. Click "Calculate Macros" to see how many grams of protein, carbohydrates, and fat to aim for each day.
Protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. The calculator multiplies your total calories by each macro's target percentage, then divides by its calories-per-gram value: grams = (calories × percentage) / calories-per-gram.
On a 2,000-calorie balanced plan (40% carbs, 30% protein, 30% fat), the daily target works out to about 150g of protein, 200g of carbohydrates, and 67g of fat.
Which split should I choose? A balanced split suits most general health goals, low-carb approaches are popular for fat loss, high-protein supports muscle building, and higher-carb ratios suit endurance athletes with high training volume.
Do I need to hit these numbers exactly every day? No, macros are a weekly average guideline; being reasonably close on most days is enough for the vast majority of goals.
It splits your total calorie target into grams of protein, carbs, and fat based on a chosen ratio or goal.
Protein and carbs provide about 4 calories/gram; fat provides about 9 calories/gram.
Higher protein is often recommended for muscle building, while carb/fat ratios adjust for training style and preference.