Macro calculator

Split a daily calorie target into grams of protein, carbohydrate and fat. Choose a preset or set your own percentages.

By the Calcist team · Checked against known answers · Updated October 27, 2026

Private: calculated on your device. Nothing you type is sent anywhere.

Next: Not sure about the protein number? Compare it with the RDA and sports ranges on the protein calculator.

How it's calculated

Protein grams = calories × protein % ÷ 4
Carb grams = calories × carb % ÷ 4
Fat grams = calories × fat % ÷ 9

Protein and carbohydrate provide about 4 kcal per gram, and fat about 9 kcal per gram (the Atwater factors used on US food labels).

Worked example

2,000 kcal with the balanced split (20% protein, 50% carbs, 30% fat):

Protein: 2,000 × 0.20 ÷ 4 = 100 g
Carbs: 2,000 × 0.50 ÷ 4 = 250 g
Fat: 2,000 × 0.30 ÷ 9 = 66.7 g ≈ 67 g

Recommended ranges for adults

The National Academies set Acceptable Macronutrient Distribution Ranges (AMDRs) for adults:

Nutrient	Share of calories
Protein	10–35%
Carbohydrate	45–65%
Fat	20–35%

The presets here are common starting points. The lower-carb and higher-protein ones fall outside the carbohydrate range, and the calculator says so when that happens.

Limitations

Macros don't say anything about food quality, fiber, vitamins or minerals.
People with diabetes, kidney disease or other conditions may need specific targets from their care team.
Very low calorie targets can make it hard to meet nutrient needs. The calculator shows a caution below 1,200 kcal.

Sources

Learn: How many calories should I eat a day?

How we checked this

Before every update, this calculator is run in a real browser with these known answers, and it must match all of them:

2,000 kcal balanced (20/50/30): 100 g protein, 250 g carbs, 67 g fat ✓
2,000 kcal balanced: fat 67 g ✓
2,000 kcal high-protein (35/40/25): 175 g protein ✓
Custom 40/40/20 on 2,500 kcal: 56 g fat ✓
2,000 kcal lower carb (30/25/45): 125 g carbs ✓
Custom percents that add to 90% are rejected ✓

Last checked October 26, 2026. Spotted something wrong? The math is done in your browser with the formula shown on this page, so you can check any result by hand.

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Questions people ask

How many grams of protein, carbs and fat should I eat?

It depends on your calorie target and preferences. Within the adult ranges, 10–35% of calories can come from protein, 45–65% from carbs and 20–35% from fat.

Why is fat 9 calories per gram?

Fat stores more energy per gram than protein or carbohydrate, which each provide about 4 kcal per gram.

What macros are best for weight loss?

In a large trial of diets with the same calorie reduction but different splits, weight loss was similar after two years (Sacks et al. 2009). The best split is often one you can keep up.

Do my percentages have to add up to 100?

Yes. Protein, carbs and fat together make up all the calories, so the three percentages must total 100%.

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Calorie calculatorDaily calories to maintain, lose or gain weight at a steady rate.Protein calculatorDaily protein from the RDA and sports nutrition ranges.TDEE calculatorTotal daily energy expenditure at every activity level.Percentage calculatorPercent of a number, what percent, percent change and more.