Macro Calculator
Enter your daily calorie target and a macro split to see your protein, fat, and carb targets in grams.
Last updated: September 5, 2026
Frequently asked questions
How do I convert macro percentages to grams?
Multiply your daily calories by the macro's percentage, then divide by its calories per gram - 4 for protein and carbs, 9 for fat. At 2,500 calories with a 30/30/40 split: 188g protein, 83g fat, 250g carbs.
What's a good macro split for weight loss?
A higher-protein split (30-40% protein) is common for weight loss to help preserve muscle mass, but the right split depends on your activity level, goals, and personal preference - there's no single universal ratio.
Should my macro split change based on my goal?
Yes - a higher protein percentage is common when the goal is muscle retention during a calorie deficit, while a higher carbohydrate percentage often suits endurance training, so the ideal split shifts depending on whether you're cutting, maintaining, or focused on performance.
Do macro targets change based on activity level, not just calorie goals?
Yes - protein needs generally scale with body weight and activity level regardless of whether you're cutting or maintaining, while carbohydrate needs rise with training volume since carbs fuel intense exercise. Two people with the same calorie target can have different ideal macro splits based on how active they are.
What's a balanced macro split if I don't have a specific goal?
A common general-purpose starting point is roughly 30% protein, 30% fat, 40% carbs, though this calculator lets you enter any percentages that sum to 100% so you can adjust for your own goals or dietary preferences.
What happens if my percentages don't add up to 100%?
The math only works cleanly when protein, fat, and carb percentages sum to 100% of your daily calories - if they don't, the resulting gram amounts won't actually account for your full calorie target, so double-check the three inputs add up before relying on the results.
Why is fat calculated differently from protein and carbs?
Fat provides 9 calories per gram, more than double the 4 calories per gram from protein or carbs - so the same percentage of daily calories converts to fewer grams of fat than of protein or carbs. At 2,000 calories, 30% fat is about 67g, while 30% protein is about 150g.