Macro Calculator

Calculate daily protein, carb, and fat targets in grams.

🥩 Protein150g600 cal
🍚 Carbs200g800 cal
🥑 Fat67g600 cal

Splits a calorie budget into protein, carbohydrate, and fat grams. It does not compute TDEE; enter calories from the TDEE or calorie page first.

Formula

kcal = 4P + 4C + 9F, with P, C, F in grams. Each macro’s grams = (kcal × share) / kcal-per-gram.

How to calculate

  1. Enter (or bring) a daily calorie target.
  2. Set protein, carb, and fat shares so they add to 100%.
  3. Read grams. Protein is often set in g/kg first, then carbs and fat fill the rest.

Example

2,000 kcal at 30% protein / 40% carb / 30% fat is 150 g protein, 200 g carb, 67 g fat.

Common mistake

Shares must sum to 100%. A high-protein target can exceed the calorie budget if you also keep high carbs and fat.

FAQ

How do I calculate macros from calories?

Assign a percent of calories to each macro, then divide by 4 (protein, carbs) or 9 (fat) to get grams.

Does this include TDEE?

No. Get calories from the TDEE or calorie calculator, then split them here.

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