Macro Calculator

Turn a daily calorie target into grams of protein, carbs and fat. Choose a common split or set your own percentages, and see the amounts per meal.

Not sure? Estimate it with the TDEE calculator.
Protein–
Carbs–
Fat–
Per mealProteinCarbsFat

How macros are calculated

Protein g = calories × protein % ÷ 4
Carbs g = calories × carbs % ÷ 4
Fat g = calories × fat % ÷ 9

On 2,000 calories with a 30/40/30 split, that is 150 g of protein, 200 g of carbohydrates and about 67 g of fat.

Choosing a split

The US Dietary Guidelines suggest broad ranges for adults: roughly 10–35% of calories from protein, 45–65% from carbohydrates and 20–35% from fat. Many athletes and people trying to lose weight choose more protein to support muscle and feel full. People who prefer lower-carb eating shift calories toward fat. The best split is one you can follow comfortably.

Tips for hitting your macros

  • Build each meal around a protein source, such as eggs, fish, chicken, tofu, beans or Greek yogurt.
  • Choose mostly whole-food carbohydrates like fruit, vegetables, oats, rice and potatoes.
  • Remember fat adds up quickly at 9 calories per gram: oils, nuts and cheese are calorie-dense.
  • Check food labels, which list grams of each macro per serving.

This calculator is for general information and is not medical or nutrition advice.

Last reviewed October 2026.

Frequently asked questions

What are macros?

Macronutrients, or macros, are the three nutrients that provide calories: protein, carbohydrates and fat. Protein and carbs have about 4 calories per gram, and fat has about 9 calories per gram.

How do I turn a calorie target into macros?

Pick what share of calories should come from each macro, multiply your calories by each percentage, then divide by 4 for protein and carbs and by 9 for fat. 30% protein on 2,000 calories is 600 calories, or 150 grams.

What macro split should I use?

There is no single best split. Dietary guidelines for adults give broad ranges: about 10–35% of calories from protein, 45–65% from carbohydrates and 20–35% from fat. Many people adjust within these ranges for their goals and preferences.

How many calories should I start with?

Start from your estimated daily needs. The TDEE calculator gives a good starting figure, which you can adjust based on your goals and how your weight changes over a few weeks.

Do I need to hit my macros exactly?

No. Getting close most days matters more than being exact. If you have a medical condition or specific goals, a registered dietitian can help you plan.