Macro Calculator
Protein, carbs & fat grams from your calories
Turn a calorie target into daily grams of protein, carbs and fat. Set your split (or use the balanced default) and get exact gram targets.
How macros work
Protein and carbs have 4 calories per gram; fat has 9. A common balanced split is 30% protein / 40% carbs / 30% fat, but athletes often run higher protein. Make sure your three percentages add up to 100%.
Frequently asked questions
What's a good macro split?
30/40/30 (protein/carbs/fat) is a balanced default; higher protein (e.g. 40/30/30) suits muscle-building or fat loss.
How much protein do I need?
Active people often aim for roughly 0.7–1 gram per pound of body weight; this tool lets you dial it via the percentage.