Macro calculator.
Turn your daily calories into protein, carbs and fat in grams. Enter your calorie target and a macro split, and see the grams of each plus how the calories divide.
Calories and split
LiveProtein and carbs are 4 calories per gram, fat is 9. The three percentages should add up to 100.
Protein
150 g
a day at 30% of calories
A general guide, not dietary or medical advice. Calculations run in your browser; nothing you enter is stored.
How it works
From calories to grams
Macros are your three main nutrients: protein, carbohydrate and fat. A macro split is how your daily calories divide between them, written as percentages. To turn the split into grams, take the calories for each macro and divide by its calories per gram.
Protein and carbs hold 4 calories per gram and fat holds 9. So on 2,000 calories with a 30/40/30 split, protein is 600 calories divided by 4, which is 150 grams; carbs are 800 divided by 4, which is 200 grams; and fat is 600 divided by 9, about 67 grams.
Reference
Calories per gram.
The energy in each macronutrient, used to turn calories into grams.
| Macronutrient | Calories per gram |
|---|---|
| Protein | 4 kcal |
| Carbohydrate | 4 kcal |
| Fat | 9 kcal |
| Alcohol | 7 kcal |
The full guide
The complete guide to macros.
What macros are, how to pick a split, and how to turn it into grams you can track.
What are macronutrients?
Macronutrients, or macros, are the nutrients your body needs in large amounts: protein, carbohydrate and fat. Together they make up all the calories in your food. Tracking them, not just total calories, helps you shape body composition and energy.
Protein builds and protects muscle, carbs fuel activity and the brain, and fat supports hormones and absorption of some vitamins.
Choosing a macro split
A common balanced split is 30% protein, 40% carbs and 30% fat, but the right mix depends on your goal. Higher protein helps when losing fat or building muscle; more carbs suit endurance training; higher fat suits low-carb approaches.
Whatever the goal, getting enough protein, often around 0.7 to 1 gram per pound of body weight, is the part most worth prioritising.
Turning the split into grams
Multiply your daily calories by each percentage, then divide by the calories per gram: 4 for protein and carbs, 9 for fat. The calculator does this instantly, and the bar shows how the calories divide.
Make sure your three percentages add up to 100, otherwise the grams will not match your calorie target.
Tracking macros in practice
Use a food app or labels to log what you eat against your gram targets. Hitting protein first, then fitting carbs and fat around it, is a simple way to stay on track without obsessing over every gram.
Targets are a guide, not a rule. Consistency across the week matters more than hitting the numbers perfectly each day.
The formula
Calories
into grams.
Each macro is its share of calories divided by its energy: 4 for protein and carbs, 9 for fat.
Find your calories ›# Grams of each macro
protein_g = calories × protein% / 4
carbs_g = calories × carb% / 4
fat_g = calories × fat% / 9
# worked example
2000, 30/40/30 → 150g / 200g / 67gQuestions
Macro questions.
How do I calculate my macros?
+
Multiply your daily calories by each macro percentage, then divide by its calories per gram: 4 for protein and carbs, 9 for fat. On 2,000 calories at 30/40/30 that is 150g protein, 200g carbs and 67g fat.
What is a good macro split?
+
A balanced 30/40/30 of protein, carbs and fat works for many people. Higher protein suits fat loss and muscle gain; more carbs suit endurance. Prioritise getting enough protein.
How many calories are in protein, carbs and fat?
+
Protein and carbohydrate each have 4 calories per gram, and fat has 9. Alcohol, if counted, has about 7.
Do my percentages have to add up to 100?
+
Yes. The three macro percentages should total 100 so the grams match your calorie target. If they do not, the calorie split will be off.
Is this macro calculator free?
+
Yes. It is completely free with no sign-up, and every calculation runs locally in your browser, so nothing you enter is stored or sent anywhere.
About the developer
Jean Borg
Jean builds and maintains every calculator on freecalculators.pro from Malta, with a focus on tools that are fast, free and show their working. The macro calculator uses standard 4/4/9 calorie values and is for general information, not dietary or medical advice.