About the Macro Calculator
Macros divide your daily calories into protein, carbohydrates, and fat. Enter a calorie target and pick a split to see the grams of each. These are general starting points, not a prescription.
How it’s calculated
Grams = calories × ratio ÷ energy per gram (protein and carbs 4 kcal/g, fat 9 kcal/g).
Example calculation
On 2,000 calories with a balanced 30/40/30 split: about 150 g protein, 200 g carbs, and 67 g fat.
Frequently asked questions
Which macro split is best?
There's no single best split — it depends on your goals, activity, and preferences. Protein needs often get priority; the rest is flexible. A dietitian can tailor it to you.
How do I know my calorie target?
Use the calorie or TDEE calculator first, then bring that number here to divide it into macros.
This tool provides a general, informational estimate only. It is not medical advice and cannot diagnose, treat, or replace guidance from a qualified healthcare professional. Individual health depends on many factors this estimate does not capture. If you have questions about your health, talk to a doctor.