TOOLTurn your calories into a plate
Knowing your daily calorie target is step one; knowing how to split it into protein, carbohydrates and fat is step two. This macro calculator takes your calories and a ratio — balanced, high-protein, low-carb or keto — and gives you clean gram targets to hit each day.
How macros are calculated
Carbs (g) = calories × carb% ÷ 4
Fat (g) = calories × fat% ÷ 9
Protein and carbs carry 4 calories per gram; fat carries 9. That's why a high-fat plan still shows relatively few grams of fat.
Popular splits
- Balanced (40/30/30) — a flexible all-rounder for general health.
- High-Protein (30/40/30) — supports muscle retention while dieting.
- Low-Carb (20/40/40) — fewer carbs, higher protein and fat.
- Keto (5/25/70) — very low carb, high fat.
Not sure of your calorie target yet? Get it from the TDEE calculator first, then split it here.
This tool provides general estimates for educational purposes only and is not medical or nutritional advice. Individual needs vary. Consult a qualified professional before starting a new diet.
Frequently asked questions
How do you calculate macros from calories?
Multiply your daily calories by each macro's percentage, then divide by its calories per gram: protein and carbs are 4 calories per gram, fat is 9. For example, 30% protein of 2000 calories is 600 calories, or 150 grams.
How many calories are in each macronutrient?
Protein has 4 calories per gram, carbohydrates have 4 calories per gram, and fat has 9 calories per gram. That is why fat targets look small in grams even at a high percentage of calories.
What is a good macro split?
A balanced 40/30/30 split of carbs, protein and fat works for many people. Higher protein supports muscle retention when dieting, while keto uses very low carbs (around 5%) and high fat. The best split depends on your goals and preferences.