Macro Calculator
Split a daily calorie target into grams of protein, carbs, and fat for any ratio, pick a preset or set your own percentages. Calculates instantly in your browser.
Daily macros
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Show the math
Each macro takes its share of your calories, then converts to grams:
grams = (calories × share%) ÷ (4 carb · 4 protein · 9 fat)
Protein and carbohydrate hold 4 calories per gram; fat holds 9. The three shares should add up to 100%, the tool flags it if they don’t. The 2020–2025 Dietary Guidelines for Americans give adult ranges of 45–65% of calories from carbohydrate, 10–35% from protein and 20–35% from fat; the default 50/20/30 sits inside all three, and the tool notes when a split falls outside them.
What this does
A macro calculator splits a daily calorie target into grams of protein, carbohydrate, and fat for any ratio, using a preset or your own percentages.
How it works
Protein and carbohydrate provide 4 calories per gram and fat provides 9. The tool takes each macro’s share of your calories and divides by those values to get grams.
Grams = (calories × share) ÷ kcal per gram
How to use it
- Enter your daily calorie target.
- Pick a preset split or set your own percentages.
- Make sure the three shares total 100%.
- Read the grams of protein, carbs, and fat.
Understanding your result
The Dietary Guidelines for Americans give adult ranges of 45–65% of calories from carbohydrate, 10–35% from protein and 20–35% from fat. The default 50/20/30 (carb/protein/fat) sits inside all three, and the tool notes when your split falls outside them. Adjust to your goal and how you feel.
Example
On 2,000 kcal at 50/20/30, that is 250 g carbs, 100 g protein, and about 67 g fat.
Sources & methodology
- USDA, Dietary Guidelines for Americans, Macronutrient ranges and balance
Last updated .
Frequently asked questions
How are macros converted to grams?
Protein and carbohydrate provide 4 calories per gram and fat provides 9. The tool takes each macro’s share of your calories and divides by those values to get grams.
What macro split should I use?
A good starting point is inside the Dietary Guidelines adult ranges: 45–65% carbohydrate, 10–35% protein and 20–35% fat, such as the default 50/20/30. The other presets fall outside those ranges, and the tool says which macro is outside. Check with a doctor or dietitian before a very low-carb diet.
Do the percentages have to add to 100?
Yes, the three shares represent your whole calorie budget, so they should total 100%. The tool shows the running total so you can balance them.
Is my data saved?
No. All math happens locally in your browser.
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