Macronutrient Calculator
Macronutrients — protein, carbohydrates, and fat — are the three main nutrients your body needs in large amounts to function properly. Balancing them correctly is essential for energy, muscle building, fat loss, and overall health.
This calculator splits your daily calorie intake into grams and calories per macro based on your goal. Choose from preset ratios for cutting, maintaining, or bulking, or enter custom percentages for a tailored approach.
How it works
Protein: 4 calories per gram. Carbohydrates: 4 calories per gram. Fat: 9 calories per gram. Each macro's calories = total calories × (macro percentage / 100). Grams = macro calories / calories per gram.
Use cases
- Planning meals around specific macro targets
- Adjusting diet for cutting, maintaining, or bulking phases
- Tracking protein intake for muscle building
- Balancing fat and carbs for sustained energy
Frequently asked questions
What are macronutrients?
Macronutrients are the three nutrients your body needs in large amounts: protein, carbohydrates, and fat. They supply all the calories in your diet — protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. Balancing them supports energy, muscle building, and fat loss goals.
How do I calculate my macros?
Start from your daily calorie target, then assign a percentage to each macro. Each macro's calories = total calories × (percentage ÷ 100), and grams = macro calories ÷ calories per gram (4 for protein and carbs, 9 for fat). This calculator does the split automatically from preset or custom ratios.
How many grams of protein is 30% of a 2,000 calorie diet?
30% of 2,000 calories is 600 calories from protein. Since protein has 4 calories per gram, that equals 150 grams of protein per day (600 ÷ 4). The same method works for carbs (divide by 4) and fat (divide by 9).
What is a good macro split for weight loss?
There is no single ideal split — cutting presets often raise the protein percentage to help preserve muscle while in a calorie deficit, with the remainder divided between carbs and fat. Total calorie intake still determines whether you lose weight. For a plan tailored to your health status and goals, consult a registered dietitian or qualified professional.
Why does fat have more calories than protein and carbs?
Fat is more energy-dense: it provides 9 calories per gram versus 4 calories per gram for both protein and carbohydrates. That is why a diet with the same gram amount of fat contributes more than twice the calories. It also means small changes in fat intake shift your calorie total faster than equal changes in protein or carbs.