Macro Calculator (Carbs, Protein, Fat)
Convert a calorie target and a macro split into grams per day.
What macros are
Macronutrients are the three main sources of calories in food: carbohydrate, protein and fat. This calculator converts a calorie target and a split into grams, which is easier to track on food labels.
Calories per gram
- Carbohydrate: 4 calories per gram
- Protein: 4 calories per gram
- Fat: 9 calories per gram
Example
With the starting values shown (Daily calories 2000; Macro split Balanced: 45% carbs, 25% protein, 30…; Custom carbs 40 %; Custom protein 30 %; Custom fat 30 %), Carbohydrate per day comes out as 225. Other results include protein per day: 125; fat per day: 67; split adds up to: 100% (good).
Health authorities give broad ranges for adults, for example about 45% to 65% of calories from carbohydrate, 10% to 35% from protein and 20% to 35% from fat. The best split depends on your health, activity and preferences. To work out your calorie needs, use the BMR and daily calorie calculator.
This tool is for general information and is not medical advice. Talk to a doctor or other health professional about your own situation.
Frequently asked questions
What split should I choose?
There is no single best split. Pick one you can follow, and check it with a dietitian if you have a health condition.
Why do the grams not add up to my weight?
They are separate nutrients by weight. Food also contains water, fibre and other things.
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