Macro Calculator
Turn your daily calories into protein, carb, and fat targets in seconds. Pick a goal preset — cut, maintain, or bulk — or drag the sliders to your own split. No calorie figure yet? Work it out from your body stats in the form below.
Your Macro Targets
Enter your calories — or work them out from your body — then pick a goal or set your own split.
| Plan | Split (P / C / F) | Protein | Carbs | Fat |
|---|
- Protein and carbs carry 4 kcal per gram and fat 9 — the calculator turns your daily calories and percentage split into grams for each macro.
- The goal presets set the split for you: Cut 35/35/30, Maintain 30/40/30 and Bulk 25/45/30 (protein / carbs / fat).
- Drag one slider and the others rebalance automatically, so the split always sums to exactly 100%.
- No calorie number handy? The body-stats mode estimates your maintenance from age, sex, height, weight and activity (Mifflin-St Jeor, or Katch-McArdle with body fat %) — the same math as our Calorie and TDEE calculators — then splits it the same way.
Turn your daily calories into protein, carb, and fat targets in seconds. Pick a goal preset — cut, maintain, or bulk — or drag the sliders to your own split. Everything updates live.
Your macros, visualised
The donut shows where your calories come from — protein, carbs, and fat in grams and calories.
Keep exploring
More nutrition tools to dial in your diet.
How to use the macro calculator
Three steps, instant targets.
Type your daily target, or pick “Work it out from my body” and let your stats set it.
Cut, maintain, or bulk — or drag the sliders to your own split.
Protein, carbs, and fat in grams per day — live.
⚙️The math behind macros
Each macro carries a fixed amount of energy per gram — the Atwater factors: protein and carbs give 4 kcal per gram, fat gives 9 kcal per gram. Grams are just calories ÷ energy density:
carbs g = kcal × carb% ÷ 4
fat g = kcal × fat% ÷ 9
Worked example: 2,000 kcal at a 30 / 40 / 30 split → protein 150.0 g (600 kcal), carbs 200.0 g (800 kcal), fat 66.7 g (600 kcal). The three calorie amounts always add back up to your daily total — try 2,500 kcal at 25 / 50 / 25: 156.25 g protein, 312.5 g carbs, 69.4 g fat.
Fat molecules pack more than twice the chemical energy per gram — that is why a small handful of nuts can match the calories of a big bowl of rice. These energy values (the Atwater factors) come from bomb-calorimeter measurements adjusted for what your body actually absorbs. They are averages: fiber, for example, yields closer to 2 kcal per gram, which is why high-fiber foods feel filling for fewer usable calories.
Yes — that is exactly what the goal presets do. When cutting, raise protein toward 35–40% to protect muscle in a calorie deficit, and keep fat at or above 20% so hormones stay healthy. When bulking, extra carbs (around 45%) fuel harder training sessions. Maintaining is the balanced middle: roughly 30% protein, 40% carbs, 30% fat. Drag the sliders to fine-tune any preset.
Calories and macros in common foods
Reference values per 100 g — handy when you are splitting your protein, carb and fat targets across real meals instead of percentages.
| Food | Per | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Chicken breast, skinless (raw) | 100 g | 120 | 22.5 | 0 | 2.62 |
| Ground beef, 85% lean (raw) | 100 g | 215 | 18.6 | 0 | 15 |
| Atlantic salmon (raw) | 100 g | 142 | 19.8 | 0 | 6.34 |
| Egg, whole (raw) | 100 g | 143 | 12.6 | 0.72 | 9.51 |
| Milk, whole 3.25% | 100 g | 60 | 3.27 | 4.63 | 3.2 |
| Greek yogurt, plain nonfat | 100 g | 61 | 10.3 | 3.64 | 0.37 |
| Cheddar cheese | 100 g | 408 | 23.3 | 2.44 | 34 |
| White rice, cooked | 100 g | 130 | 2.69 | 28.2 | 0.28 |
| Brown rice, cooked | 100 g | 123 | 2.74 | 25.6 | 0.97 |
| Sweet corn (raw) | 100 g | 86 | 3.27 | 18.7 | 1.35 |
| White bread | 100 g | 266 | 8.85 | 49.4 | 3.33 |
| Whole-wheat bread | 100 g | 252 | 12.4 | 42.7 | 3.5 |
| Pasta, cooked | 100 g | 158 | 5.8 | 30.9 | 0.93 |
| Potato, baked with skin | 100 g | 93 | 2.5 | 21.2 | 0.13 |
| Sweet potato (raw) | 100 g | 86 | 1.57 | 20.1 | 0.05 |
| Banana (raw) | 100 g | 89 | 1.09 | 22.8 | 0.33 |
| Apple, with skin (raw) | 100 g | 52 | 0.26 | 13.8 | 0.17 |
| Orange (raw) | 100 g | 47 | 0.94 | 11.8 | 0.12 |
| Avocado (raw) | 100 g | 160 | 2 | 8.53 | 14.7 |
| Almonds | 100 g | 579 | 21.2 | 21.6 | 49.9 |
| Peanut butter, smooth | 100 g | 598 | 22.2 | 22.3 | 51.4 |
| Broccoli (raw) | 100 g | 31 | 2.57 | 6.27 | 0.34 |
| Spinach (raw) | 100 g | 23 | 2.86 | 3.63 | 0.39 |
| Carrots (raw) | 100 g | 41 | 0.93 | 9.58 | 0.24 |
| Olive oil | 100 g | 884 | 0 | 0 | 100 |
| Butter, salted | 100 g | 717 | 0.85 | 0.06 | 81.1 |
| Tuna, canned in water | 100 g | 128 | 23.6 | 0 | 2.97 |
| Turkey breast (raw) | 100 g | 114 | 23.7 | 0.14 | 1.48 |
| Lentils, cooked | 100 g | 116 | 9.02 | 20.1 | 0.38 |
| Black beans, cooked | 100 g | 132 | 8.86 | 23.7 | 0.54 |
| Quinoa, cooked | 100 g | 120 | 4.4 | 21.3 | 1.92 |
| Honey | 100 g | 304 | 0.3 | 82.4 | 0 |
Source: USDA FoodData Central (U.S. Department of Agriculture) — public-domain data (CC0), values per 100 g.
Related guides
Longer explainers from this site, written to go with the calculator.
From calories to grams: the only division you need
New visitors often ask where the gram figures come from, so here is the whole method in one place. Multiply your daily calories by each macro percentage, then divide protein and carbs by 4 and fat by 9. At 2,000 calories and 30/40/30, that is 150 g protein, 200 g carbs, and 66.7 g fat. The calculator does it live, but the arithmetic is worth knowing, because it lets you check any split by hand.
Cutting: protein first, deficit second
For weight loss, set protein from body weight, 1.6 to 2.2 grams per kilogram a day for active people, then take the calorie deficit from carbs and fat. A 35/35/30 split at a 300 to 500 calorie deficit is a solid default. The companion guide works through three goals with full numbers.
Frequently asked questions
How do I calculate my macros from calories?
Multiply your daily calories by each macro’s percentage, then divide by its energy density: protein and carbs ÷ 4, fat ÷ 9. At 2,000 kcal and a 30 / 40 / 30 split that is 150.0 g protein, 200.0 g carbs, and 66.7 g fat. The calculator above does it live.
What is a good macro split for weight loss?
A higher-protein split around 35% protein / 35% carbs / 30% fat works well for most people cutting: protein protects muscle and keeps you full in a deficit. Pair it with a modest calorie deficit (see our calorie deficit calculator) rather than slashing calories alone.
What is a good macro split for building muscle?
Try roughly 25% protein / 45% carbs / 30% fat with a small calorie surplus. Aim for 0.7–1.0 g of protein per pound of body weight per day, and let carbs fuel progressive training — the surplus plus the training is what builds muscle, not protein alone.
How many grams of protein do I need per day?
Active people generally do well on 0.7–1.0 g per pound of body weight daily (about 1.6–2.2 g per kg). Sedentary adults need less — around 0.36 g per pound. If you lift weights or you are cutting, stay near the top of the range. The calculator can apply this for you — set a rate under Protein by body weight in the form and it moves the protein slider to match.
Do my macro percentages have to add up to 100?
Yes — the percentages describe how your total calories are divided, so they must sum to 100%. The sliders above enforce this automatically: drag one up and the others rebalance so the total stays locked at 100%.
Does it matter where my calories come from?
For body weight, total calories matter most — a calorie deficit loses weight regardless of split. But the split matters for body composition: enough protein preserves muscle, enough carbs fuel training, and enough fat keeps hormones healthy. Food quality matters too: 2,000 kcal of whole foods beats 2,000 kcal of snacks for satiety and micronutrients.
Can the calculator work out my calories from my body stats?
Yes — choose Work it out from my body above the calorie field and enter your age, sex, height, weight and activity level. The calculator estimates your BMR with the Mifflin-St Jeor equation — or Revised Harris-Benedict, or Katch-McArdle if you know your body fat % — multiplies it by your activity level to get your maintenance calories, applies your calorie goal, and feeds the result into the same split engine. It is the same math as our Calorie and TDEE calculators.
Can I set protein by body weight instead of a percentage?
Yes — under Protein by body weight, choose a rate (0.36 g per pound if you are sedentary, 0.7–1.0 g per pound if you are active) and enter your weight. The calculator turns the rate into a gram target, sets the protein slider to the matching percentage, and shares the remaining calories between carbs and fat in the same ratio as your sliders.
What split should a beginner start with?
30 percent protein, 40 percent carbs, and 30 percent fat is a balanced default. Adjust toward more protein when cutting, and check the gram total against your body-weight protein target rather than trusting percentages alone.
Why are my grams different from a friend on the same calories?
Because splits differ. Two people on 2,000 calories with different splits get different grams, and a higher-fat split always gives fewer total grams, because fat carries 9 calories a gram against 4 for protein and carbs.
Do I count fibre separately from carbs?
No, for macro purposes carbs include fibre. Some people track net carbs for other diets, but the calculator and this guide use total carbs, which keeps the calorie arithmetic consistent.
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