Macro Calculator
Convert calories into protein, carb and fat gram targets for any macro split. Perfect for bodybuilding, keto and weight loss.
Protein
150 g
30% of calories
Carbs
200 g
40% of calories
Fat
67 g
30% of calories
Grams derived from 4/4/9 kcal per gram — protein and carbs supply 4 kcal/g, fat supplies 9 kcal/g. Adjust the split to suit your goals; percentages should sum to 100.
How it works
Protein/carbs: 4 kcal per gram. Fat: 9 kcal per gram. Grams = (calories × %) ÷ kcal-per-gram.
Example: 2000 kcal at 30/40/30 → 150 g protein, 200 g carbs, 67 g fat.
Last updated: August 2026
How this calculator is verified
Checked by True Calculator automated test suite on
- Formula verified against a published worked example in the automated test suite
- Edge cases (zero, negative, boundary and unit-mismatch inputs) covered by unit tests
The full verification method is on our how we verify page. Found an error? Tell us and we will re-check it.
When to Use This Calculator
Use the macro calculator when you are ready to move beyond counting calories to planning the protein, carbohydrate and fat grams behind them. It suits anyone in India following a structured eating plan — bodybuilders preparing for a show, people on keto who need a strict fat-to-carb ratio, and beginners who want a balanced 40-30-30 split. Enter your calorie target or let the calculator derive it, choose a split that matches your goal, and read the daily gram targets for each macronutrient. Coaches use it to hand clients exact numbers instead of vague advice, and meal-prep cooks use the protein target to decide paneer, dal, eggs and curd portions for the week. Re-tune the split as your training volume changes.
How to Use This Calculator
- Step 1: Enter your daily calorie target, which you can take from the calorie or TDEE calculator.
- Step 2: Set the protein, carb and fat percentages so they add up to 100.
- Step 3: Calculate and read the gram target for each macro, plus the calories each one contributes.
- Step 4: Compare the protein grams against your current intake to see where the biggest gap lies.
Worked Example
Suppose your calorie goal is 2,000 kcal a day and you pick a 30 percent protein, 40 percent carb, 30 percent fat split. Protein and carbs each supply 4 kcal per gram while fat supplies 9, so the calculator returns 150 g of protein, 200 g of carbs and about 67 g of fat. For a typical Indian meal plan that might mean curd and dal for protein, rice or roti for carbs, and oil, nuts or ghee for fat. Entering the same 2,000 kcal with a 25/5/70 keto-style split changes the gram targets completely.
Tips and Common Mistakes
- •Tip 1: Match the split to your goal; higher protein suits weight loss and muscle building, while a higher fat share suits a low-carb diet.
- •Tip 2: Remember the 4-4-9 rule behind the output: protein and carbs are 4 kcal per gram and fat is 9, which is why fat grams always look small.
- •Tip 3: Recalculate macros whenever your calorie target changes, since every gram target is derived directly from the calorie figure.
- ✗Mistake 1: Entering percentages that do not sum to 100, which the calculator rejects because the split would be meaningless.
- ✗Mistake 2: Confusing grams with calories; 200 g of carbs is 800 kcal, not 200 kcal, so track the grams the tool reports.
Frequently Asked Questions
How many macros should I eat?
A balanced split is 30% protein, 40% carbs and 30% fat of your daily calories. Protein should stay moderate-to-high when building muscle or losing weight.
How are macro grams calculated?
Protein and carbs provide 4 calories per gram; fat provides 9 calories per gram. So 30% of 2000 kcal is 600 kcal of protein = 150 g.
What is the best macro split for weight loss?
A slightly higher protein split like 35% protein, 35% carbs, 30% fat helps preserve muscle in a calorie deficit. Total calories matter more than the split.
How much protein do I need to build muscle?
A common target is 1.6–2.2 g of protein per kg of body weight daily, spread across meals. At 70 kg that is 112–154 g per day.
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