Macro Split Calculator
Turn your chosen daily calorie target and macro percentages into grams of carbohydrate, protein and fat.
Your result will appear here.
How to turn macro percentages into grams
- Enter a daily calorie target you already use. If you need a maintenance estimate, start with our TDEE Calculator.
- Enter your chosen percentages for carbohydrate, protein and fat. Together they must equal 100%.
- Calculate your daily grams, then print or save the result.
Macro calories = daily calories × macro percentage ÷ 100
Carbohydrate or protein grams = macro calories ÷ 4
Fat grams = macro calories ÷ 9
A worked example
For an illustrative 2,000 kcal target split into 50% carbohydrate, 20% protein and 30% fat, the calculation gives 250 g carbohydrate, 100 g protein and about 66.67 g fat per day. This example demonstrates the maths. It is not a recommended calorie intake or macro split for you.
Daily grams or grams per meal?
The result covers your whole entered daily calorie target. If you later divide those grams between meals, the shares must add back up to the daily total. This tool does not calculate the macros in a particular food or recipe; use the Recipe Nutrition Calculator for that job. Food labels may call carbohydrate “carbs”; they refer to the same field here.
Choose a target that fits your needs
This tool converts a target into grams; it does not decide your energy needs or select a diet for you. Your needs can vary with activity, health and life stage. If you need a diet to manage a medical condition, or you are pregnant, breastfeeding or under 18, ask a qualified health professional for individual guidance.
Why food labels may show a different total
We use the conventional energy factors of 4 kcal per gram of carbohydrate, 4 for protein and 9 for fat. Fibre, sugar alcohols, specific food factors and rounding can affect the calorie values on labels. Alcohol is not included in this three-macro calculation. Use the result as a planning estimate rather than a way to audit a label exactly.
Common questions
Will this calculate my calorie target?
No. You enter the target. Our separate TDEE Calculator estimates daily energy expenditure, but any estimate may need adjustment to your circumstances.
Why must the percentages total 100%?
This calculator divides your entire entered calorie target between three macronutrients. If the percentages do not total 100%, some calories would be missing or counted twice.
Can I use any macro split?
The calculator accepts percentages from 0 to 100 when their total is 100%. Accepting a set of numbers does not mean that split is nutritionally appropriate for you.
Calculations run in your browser tab. This tool does not save your entries. Print a result to keep it. See our Privacy Policy for the website’s wider data practices.
Method and references
We calculate each macro’s calories from your selected percentage, then divide by its energy factor. The calculation uses unrounded numbers; grams are rounded for display.