Protein, carbs and fat, in grams, from your daily calorie target.
Protein
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Carbs
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Fat
Calories by macro
A starting point based on common ratios, not personalised nutrition advice. Protein needs in particular vary with body weight, training and goals — talk to a doctor or dietitian before making large changes, especially if you have a health condition.
How this works
Protein/carb calories = grams × 4 Fat calories = grams × 9
Grams for a macro = (Daily calories × its %) ÷ its calories-per-gram
Protein and carbohydrate both provide about 4 calories per gram; fat provides about 9 — more than double, gram for gram.
A higher-protein split is common when cutting calories, to help preserve muscle; a higher-carb split is common around heavy training for fuel.
Percentages must add up to 100 — this calculator checks that and flags it if they do not.
Where does my daily calorie number come from?
Use the calorie calculator to work out your TDEE (total daily energy expenditure) first if you are not sure, then bring that number here to split it into macros.
What macro split should I use?
Balanced (30/40/30) suits general health goals. A higher-protein split can help preserve muscle during a calorie deficit. A higher-carb split suits high training volume. None is universally "correct" — pick one and adjust based on results.
Why does fat use a different calories-per-gram number?
Fat is more energy-dense than protein or carbohydrate — about 9 calories per gram versus about 4 — so the same percentage of calories translates to fewer grams of fat than of protein or carbs.
Do I need to hit these numbers exactly every day?
No — treat them as a daily target to aim near, not a strict rule. Being within about 5-10 grams on any given day makes no meaningful difference; what matters is the average over a week or more.