Macro Calculator
Split your daily calorie target into protein, carb, and fat grams.
Assumptions used in this calculation
- Kcal-per-gram conversion: Uses the standard Atwater values of 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat; alcohol (7 kcal/g) is not part of this split.
- Percentages must total 100%: Protein, carb, and fat percentages are assumed to sum to 100% of the daily calorie target; entering percentages that don't add up will skew the gram totals.
About this calculator
A calorie target alone doesn't tell you what to actually eat, and converting percentage-based macro splits into grams on paper means multiplying calories by a percentage, then dividing by the calories-per-gram for that nutrient, twice more for the other macros. This calculator does the full conversion at once: enter your daily calorie target and choose protein, carb and fat percentages (defaulting to a balanced 30/40/30 split), and it returns exact gram targets for each, using the standard Atwater values of 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat. Because all three macros are set together and must sum to 100% of your calories, it combines what would otherwise be three separate lookups into a single consistent output, and a pie chart shows the calorie split visually. It's most useful once you already have a calorie target, from the Calorie/TDEE calculator or elsewhere, and want to translate a chosen diet style, high-protein, low-carb, balanced, into a concrete daily grocery and meal-prep target.
Worked example
2,000 kcal, 30% protein / 40% carbs / 30% fat
Result: 150g protein, 200g carbs, 67g fat
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