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About the macro calculator
Macros (macronutrients) are the three big parts of food that give you energy: protein, carbs and fat. If you know how many calories you eat each day, this calculator shows how many grams of each to eat for the split you choose.
Type your calories per day — or press 1500, 1800, 2000, 2200, 2500 or 3000. Choose an eating style. You see the grams and the calories of each macro, a chart, and the grams per meal.
Do not know your calories? Use the TDEE Calculator first.
How to use it
- Type your calories per day
- Choose an eating style, or pick My own split and type the three percents
- Open More options to change the meals per day
- Read the grams of protein, carbs and fat
Calories in each macro
- Protein: 4 calories per gram
- Carbs: 4 calories per gram
- Fat: 9 calories per gram
So 2,000 calories with 30% from protein is 600 calories ÷ 4 = 150 g of protein. For fat, 30% is 600 calories ÷ 9 = 67 g.
Eating styles for 2,000 calories
| Style | Protein / Carbs / Fat | Protein | Carbs | Fat |
|---|---|---|---|---|
| Balanced | 30 / 40 / 30 | 150 g | 200 g | 67 g |
| High protein | 40 / 30 / 30 | 200 g | 150 g | 67 g |
| Lower carb | 35 / 25 / 40 | 175 g | 125 g | 89 g |
| Keto | 20 / 5 / 75 | 100 g | 25 g | 167 g |
| Endurance | 20 / 55 / 25 | 100 g | 275 g | 56 g |
| Mediterranean | 20 / 45 / 35 | 100 g | 225 g | 78 g |
Which split is right for me?
- Balanced — a good start for most people
- High protein — when you lift weights, or want to keep muscle while you lose weight
- Lower carb and keto — some people like them for weight loss or blood sugar; talk to a doctor if you have a health condition
- Endurance — for long runs, rides and swims, which need many carbs
- Mediterranean — a flexible style based on vegetables, grains, fish and olive oil
How much protein do I need?
A general guide is 0.8 g per kg of body weight for a normal adult (0.36 g per lb). Active people and people who want to build muscle often eat 1.4 to 2.0 g per kg (0.6 to 0.9 g per lb). Compare the grams in the result with your weight to see where you are.
Frequently asked questions
How do I calculate my macros?
Start with your daily calories, choose the percent for protein, carbs and fat, and divide: protein and carbs by 4, fat by 9. The calculator does it for you.
What is the best macro split for weight loss?
There is no single best split. What counts most is eating fewer calories than you use and a diet you can keep. A higher protein share helps keep you full and keeps muscle.
Do I have to be exact?
No. Within 5–10 grams is fine. Macros are a guide, and food labels are not exact.
Does it count fibre and alcohol?
Fibre is inside carbs here. Alcohol has 7 calories per gram and is not counted — keep it small.
What if my three percents do not add up to 100?
The calculator shows a warning. Change a number until the total is 100%.
Is this medical advice?
No. It is a general guide. Ask a doctor or a dietitian if you have a health condition, are pregnant, or have a history of eating problems.
Good to know
- Your settings are saved only in this browser
- Nothing you type is sent anywhere
Related tools
- TDEE Calculator — find your daily calories
- BMI Calculator — body mass index
- Water Intake Calculator — how much to drink
- Ideal Weight Calculator — a healthy weight range
- Meal Planner — plan the week's meals
