Macro Calculator
Grams of protein, carbohydrate, and fat from a calorie split you choose.
Protein
150.0 g
From the calorie split you entered
Carbs
200.0 g
Fat
66.7 g
Protein and carbohydrate are 4 calories per gram. Fat is 9 calories per gram. The three percents must add to 100. This converts a split you choose. It is not a diet prescription and it is not medical advice. These figures are estimates only. They are not a diagnosis, medical advice, nutritional advice, or a substitute for care from a qualified health professional.
Learn more
How this calculator works and what to know before using it
What this calculator does
Converts a calorie target and a protein, carb, and fat split into grams.
How to use it
- Enter the daily calories.
- Enter three percents that add to 100.
- Read the grams of protein, carbohydrate, and fat.
Formula used
Atwater calorie factors
Protein grams = calories ร protein percent / 100 / 4. Carbohydrate uses the same 4 calories per gram. Fat grams = calories ร fat percent / 100 / 9.
Source. Protein and carbohydrate are counted as 4 calories per gram, and fat as 9 calories per gram. Grams are the calorie share divided by that factor. The split is the one entered on the page.
Updated November 1, 2026
Example
On 2,000 calories split 30% protein, 40% carbohydrate, and 30% fat, that is 150.0 g protein, 200.0 g carbohydrate, and 66.7 g fat.
Good to know
- The page waits until the three percents add to 100.
- The split is one you choose. It is not a diet prescription and it is not medical advice.
Common questions
- Why does fat have fewer grams at the same percent?
- Fat has 9 calories per gram. Protein and carbohydrate have 4, so the same share of calories is more than twice as many grams.
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