Macro Calculator (Protein, Carbs, Fat)
By Santaji GadepatilinUpdated October 27, 2026
How to use this calculator
Enter your daily calories and the protein and carbohydrate percentages. Fat is whatever remains to make 100%. The grams of each macronutrient are calculated.
Formulas
Protein g = calories × protein % ÷ 4
Carbs g = calories × carb % ÷ 4
Fat g = calories × fat % ÷ 9
Worked example
2,200 kcal with 30% protein, 40% carbohydrate, 30% fat:
- Protein = 2,200 × 0.30 ÷ 4 = 165 g
- Carbohydrate = 2,200 × 0.40 ÷ 4 = 220 g
- Fat = 2,200 × 0.30 ÷ 9 = 73 g
Common splits
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced | 20% | 50% | 30% |
| Fat loss | 30–35% | 35–40% | 25–30% |
| Muscle gain | 25–30% | 45–50% | 20–25% |
| Lower carb | 30% | 20–25% | 45–50% |
Quality matters as much as quantity: choose whole grains, lean proteins, vegetables and healthy fats. People with diabetes or other conditions should plan diets with a doctor or dietitian.
Frequently asked questions
How many calories are in each macronutrient?
Protein and carbohydrates provide about 4 kcal per gram; fat provides about 9 kcal per gram.
What macro split should I use?
Many dietary guidelines suggest 10–35% protein, 45–65% carbohydrate and 20–35% fat. Athletes and people losing fat often use higher protein.
Where do I get my daily calories?
Use the BMR & daily calorie calculator to estimate your maintenance calories, then adjust for your goal.