Calories tell you how much you eat. Macros tell you what that food is made of. Macronutrients are the three big building blocks of your diet: protein, carbohydrates and fat. This calculator turns a daily calorie target into grams of each, so you can plan meals with something more specific than “eat less” or “eat more protein.”
Enter your daily calorie target. If you don’t know it, the BMR & TDEE calculator on this site can give you a starting estimate.
Choose a macro split, such as balanced, higher protein or lower carb, or enter your own percentages. They need to add up to 100%.
Read the result: your daily grams of protein, carbohydrates and fat, along with the calories each one provides.
Each macro supplies a different amount of energy:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
(Alcohol isn’t a macro, but it supplies about 7 calories per gram, which is worth remembering when you add up your day.)
To turn a percentage into grams:
Grams = (daily calories × macro percentage) ÷ calories per gram
Using percentages. A target of 2,000 calories with a split of 30% protein, 40% carbs and 30% fat:
Protein: 2,000 × 0.30 = 600 calories ÷ 4 = 150 g
Carbs: 2,000 × 0.40 = 800 calories ÷ 4 = 200 g
Fat: 2,000 × 0.30 = 600 calories ÷ 9 = about 67 g
Using body weight. Some people set protein and fat by body weight and let carbs fill the rest. Take a 75 kg person aiming for 2,200 calories:
Protein at 1.6 g per kg: 120 g, which is 480 calories
Fat at 0.8 g per kg: 60 g, which is 540 calories
Carbs: (2,200 − 480 − 540) ÷ 4 = 295 g
Both approaches are valid. The percentage method is easier to set up, and the body-weight method keeps protein steady when your calories change.
There’s no single perfect split. These commonly cited ranges for healthy adults are a useful frame:
Protein: about 10 to 35% of calories. In grams, many active people aim for roughly 1.2 to 2.0 g per kg of body weight. The basic recommended minimum for adults is lower, around 0.8 g per kg.
Carbohydrates: about 45 to 65% of calories.
Fat: about 20 to 35% of calories.
What suits you depends on your goals, your activity, your preferences and your health. A runner may do well on more carbs. Someone who feels fuller on more protein and fat may prefer that. The best split is usually the one you can follow comfortably for months.
Protein helps build and repair muscle and other tissues, and tends to keep you full for longer. Good sources include meat, fish, eggs, dairy, beans, lentils, tofu and nuts.
Carbohydrates are your body’s main source of quick energy, especially for the brain and for exercise. Whole grains, fruit, vegetables and pulses also bring fibre and nutrients.
Fat supports hormones, helps you absorb vitamins A, D, E and K, and provides long-lasting energy. Think olive oil, nuts, seeds, avocado and oily fish.
Style
Protein / Carbs / Fat
Often chosen by
Balanced
20 / 50 / 30
General healthy eating
Higher protein
30 / 40 / 30
People training or wanting to feel fuller
Lower carb
30 / 25 / 45
People who prefer a fat-forward way of eating
Endurance
15 / 60 / 25
Distance runners, cyclists
These are starting points, not prescriptions. Adjust them according to how you feel, how you perform and what your doctor or dietitian advises.
Obsessing over exact grams. Food labels are rounded and estimates are rough. Being close most days is enough.
Ignoring fibre, vitamins and minerals. Macros only describe three categories. A diet that hits its numbers with mostly processed food isn’t automatically a healthy one.
Setting protein too low or too high. Very low intakes can cost you muscle. Very high intakes aren’t necessary for most people, and people with kidney conditions should ask their doctor before raising protein.
Forgetting that percentages shift when calories change. If you lower your calories, a fixed percentage gives you fewer grams of everything. Check that your protein is still enough.
Cutting a macro out entirely. Carbs and fat both do important jobs, and very restrictive plans are hard to sustain.
Treating the numbers as a test you can fail. If counting food starts to make you anxious, or leads to guilt around eating, step back and talk to a doctor or dietitian. Tracking is only a tool.
How do I find my daily calorie target?
Start with an estimate of your daily energy use, such as the one from our BMR & TDEE calculator, then adjust it according to your goal and how your weight responds over a few weeks.
What’s the best macro split for losing weight?
No split is best for everyone. Many people find a moderate-to-higher protein intake helps them feel full and keeps muscle while eating fewer calories. Your overall calorie intake matters most, and a plan you can stick to beats a perfect one you can’t.
Do I have to hit my macros exactly every day?
No. Treat them as a daily average. Landing within about 5 to 10 grams of your targets on most days is more than good enough.
Why does fat have more calories per gram than carbs or protein?
Fat stores more energy per gram: 9 calories compared with 4. That’s why a small amount of oil adds up quickly in a meal.
Can I use this if I’m vegetarian or vegan?
Yes. Macros work the same way. Plant sources such as beans, lentils, tofu, tempeh and soy products can supply protein. You may want to pay extra attention to getting enough in total, and to nutrients like vitamin B12.
Can I use this for children, teenagers or when I’m pregnant?
No. Growing bodies and pregnancy have different needs, so please ask a doctor or a registered dietitian.
This calculator provides estimates for general information only and is not medical or nutritional advice. If you have a medical condition, are pregnant or breastfeeding, take medication, or are planning a significant change to your diet, please speak to a doctor or a registered dietitian first.