Macro Calculator
Calculate your Macronutrient split in seconds with the free Macro Calculator. No registration needed.
Calories & split
Your macros
What is a Macro Calculator?
A Macro Calculator converts your daily calorie target into grams of protein, carbohydrates, and fat. It helps you structure your diet according to your fitness and health goals, whether you want to lose fat, build muscle, or maintain weight.
How to calculate macros manually (the formula)
Protein grams = (calories × protein%) ÷ 4. Carbs grams = (calories × carbs%) ÷ 4. Fat grams = (calories × fat%) ÷ 9. For a 2000 kcal diet at 30/40/30 split: protein = 150 g, carbs = 200 g, fat = 67 g.
Example calculation
A 72 kg active man eating 2500 kcal with a 30% protein, 40% carbs, 30% fat split: Protein = (2500 × 0.30) ÷ 4 = 188 g. Carbs = (2500 × 0.40) ÷ 4 = 250 g. Fat = (2500 × 0.30) ÷ 9 = 83 g.
Common mistakes
- Percentages not adding to 100% — Your protein, carbs, and fat percentages must total exactly 100%. Double-check your inputs if the split looks off.
- Forgetting fat has more calories per gram — Fat has 9 kcal/g while protein and carbs have 4 kcal/g. A small fat percentage still yields significant grams.
- Using the same split for every goal — A bodybuilder and a sedentary person need different macro distributions. Adjust your split based on your activity level and goals.
Frequently asked questions
What are macronutrients?
Macronutrients are protein, carbohydrates, and fat. They provide the calories your body needs for energy, growth, and maintenance.
How do I calculate my macros?
Enter your daily calorie target and desired percentages for protein, carbs, and fat. Protein and carbs provide 4 calories per gram; fat provides 9 calories per gram.
What is a good macro split?
A common starting split is 30% protein, 40% carbs, and 30% fat. Adjust based on your goals, activity level, and dietary preferences.
Do I need different macros for muscle gain?
For muscle gain, increase protein to 30–35% of calories and ensure a calorie surplus. Carbs are also important for workout performance.
Can I change my macro percentages?
Yes, the calculator lets you adjust protein, carbs, and fat percentages freely. Just ensure they add up to 100%.