Split a daily calorie target into grams of carbohydrate, protein and fat using common ratios.
How the nutrition calculator works
Calories tell you how much; macronutrients tell you what of. This calculator divides a daily calorie figure into the three macronutrients using several standard splits.
Carbohydrate and protein supply four calories per gram, fat supplies nine — which is why the fat number in grams always looks small relative to its share of calories.
Worked example
As an example, with a daily calories of 2,200, split of Balanced — 40C / 30P / 30F, the calculator returns 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.
How to use it
- Enter your daily calorie target.
- Choose a macro split.
- Read the grams of each macronutrient.
The calculation
carb grams = calories × carb% ÷ 4 · protein grams = calories × protein% ÷ 4
fat grams = calories × fat% ÷ 9
FAQ
Which split should I use?
It depends on your goal and what you can stick to. Protein is the macro with the strongest evidence for a minimum; the carb-fat balance is largely preference.
Does macro timing matter?
Far less than total intake over the day for most people. Total calories and protein do the heavy lifting.