Macro Calculator
Quick answer: On a balanced 2,000-calorie plan (30% protein, 40% carbs, 30% fat) you'd eat about 150 g protein, 200 g carbs and 67 g fat, since protein and carbs have 4 calories per gram and fat has 9.
Know your calories but not your macros? Enter a daily calorie target and choose a split, and we'll break it into grams of protein, carbs and fat you can actually track.
Macro splits (% of calories)
| Split | Protein | Carbs | Fat |
|---|
| Balanced | 30% | 40% | 30% |
| High-protein | 40% | 35% | 25% |
| Low-carb | 40% | 20% | 40% |
| Keto | 25% | 5% | 70% |
How it works
Macros are the three nutrients that carry calories: protein and carbohydrates at about 4 calories per gram, fat at about 9. The tool takes your daily calorie target, splits it by the percentages you choose, then divides each slice by its calories-per-gram to get grams. Because protein and fat have very different densities, two plans with the same calories can look completely different on the plate — which is why hitting grams, not just calories, is what keeps a diet consistent.
Frequently asked
How many calories are in a gram of each macro?
Protein and carbohydrates have about 4 calories per gram; fat has about 9. That's why a low-fat plan can eat more total grams of food for the same calories.
Which macro split should I pick?
Balanced (30/40/30) suits most people. Go high-protein if you're building muscle or losing fat, low-carb or keto if that's your eating style. All four hit the same calorie total — they just divide it differently.
How much protein do I need?
A common range is 0.7–1 gram per pound of bodyweight when active. Pick the split that lands you in that range, or nudge your calories until the protein grams match your goal.
What's the difference between macros and calories?
Calories measure total energy; macros are where that energy comes from — protein, carbs and fat. Two meals can have equal calories but very different macros, which changes fullness, muscle retention and energy.
Do I have to hit my macros exactly?
Getting within about 5–10 grams is plenty. Protein is the one worth prioritising; carbs and fat can flex to fit your appetite and the day's food.
What macros are best for weight loss?
A higher-protein split (like 40/35/25) helps preserve muscle and keeps you full in a calorie deficit. The best split is the one you can stick to.
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