Macro Calculator
Convert calories into protein, carb and fat gram targets for any macro split.
Last updated: August 2026
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.
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.