Macro Calculator
Turn a daily calorie target into protein, carbs and fat.
Your Target
kcal
Your Macros
Protein—
Carbohydrate—
Fat—
Frequently Asked Questions
Protein and carbohydrate provide 4 kcal per gram and fat provides 9 kcal per gram. We split your calorie target by the chosen percentages, then divide each by its kcal-per-gram to get grams.
A balanced 30/40/30 suits most people. Higher protein supports muscle retention when losing weight; low carb suits some; high carb suits endurance training.
Understanding Macros
"Macros" are the three macronutrients — protein, carbohydrate and fat — that make up your calories. Hitting a calorie target is what drives weight change; the macro split affects body composition, energy and how full you feel.
Related calculators
Find your calorie target first with the calorie calculator, or check your BMI.