Split your daily calories into grams of protein, carbohydrate and fat using common ratios.
How the macro calculator works
Once you know your daily calorie target, this macro calculator divides it into grams of protein, carbs and fat based on a ratio you choose — balanced, higher-carb, low-carb or high-protein.
It uses the standard energy values: 4 calories per gram of protein and carbs, and 9 per gram of fat. This is general information, not a personalised diet plan.
Step by step
- Enter your daily calorie target (use the calorie calculator if unsure).
- Choose a macro split.
- Read the grams of carbs, protein and fat.
The formula
carbs g = calories × carb% ÷ 4
protein g = calories × protein% ÷ 4 · fat g = calories × fat% ÷ 9
Worked example
Take the starting scenario, a daily calories of 2,200, split of Balanced — 40C / 30P / 30F. That gives a daily macros of 220C 165P 73F. Underneath, Carbs comes out at 220 g carbs and Protein at 165 g protein. Change any field and every figure updates as you type.
Common questions
What are macros?
Macronutrients — protein, carbohydrate and fat — the three sources of calories in food. Balancing them supports different goals.
What split should I use?
It depends on your goals and preferences. Balanced ratios suit most people; athletes often want more protein. A dietitian can personalise this.
Is this a diet plan?
No — it’s a general breakdown of calories into macros. For individual nutrition advice, consult a qualified professional.