Macro Calculator
Split your daily calories into grams of protein, carbohydrate and fat for your goal and preferred diet style.
About the Macro Calculator
Protein and carbohydrate provide 4 kcal per gram and fat 9 kcal per gram. The calculator sets your calorie target from your TDEE and goal, then divides it by the diet style's percentages. The National Academies' Acceptable Macronutrient Distribution Ranges for adults are 10–35% protein, 45–65% carbohydrate and 20–35% fat.
The formula
Grams = calories × share ÷ (4 for protein and carbs, 9 for fat)
Worked example
Example: Daily target = 2,989 kcal
- Inputs: Units: lb / ft; Sex: Male; Age: 39 years; Height: 6 ft; and: 10 in; Weight: 180 lb; Activity level: Moderate (exercise 3–5 days/week); Goal: Maintain; Diet style: Balanced (P 30 / C 40 / F 30).
- Formula: Grams = calories × share ÷ (4 for protein and carbs, 9 for fat)
- Result: Daily target = 2,989 kcal
- Protein: 224 g (30%)
- Carbohydrate: 299 g (40%)
- Fat: 100 g (30%)
Things to keep in mind
- This is an estimate for general information, not medical advice. Talk to a doctor or other qualified professional about your health.
Questions people ask
Which split is best?
The one you can stick to. For fat loss, keeping protein high (1.6 g/kg or more) helps protect muscle.
Do I need to hit the numbers exactly?
No. Being within about 10 g each day is plenty.