Macro Calculator
Macronutrients — protein, carbohydrate and fat — supply all of your calories. Using the Atwater factors (4 kcal per gram of protein and carbohydrate, 9 kcal per gram of fat), this tool converts a daily calorie target into grams for each macro. Pick a preset split — balanced 30/40/30, low-carb, high-protein or keto — or enter your own percentages. If you don't know your calorie target yet, start with the calorie (TDEE) calculator. This tool is for information only and is not medical or dietary advice.
Frequently asked questions
How are grams calculated from calories?
Each macro's share of calories is divided by its energy density: 4 kcal per gram for protein and carbohydrate, 9 kcal per gram for fat (the Atwater factors). For example, 30% protein of 2,000 kcal is 600 kcal ÷ 4 = 150 g.
How much protein do I need?
The general adult reference intake is about 0.8 g per kg of body weight per day; people doing regular resistance training often target 1.6–2.2 g/kg. The high-protein preset suits training phases, but individual needs vary — especially with kidney conditions.
Which macro split is best for weight loss?
Research consistently finds that total calorie intake matters far more than the exact split. Higher protein helps preserve muscle and manage appetite; beyond that, pick a distribution you can sustain — adherence beats precision.