Health & Fitness

Macro Calculator

Calculate your daily macronutrient breakdown based on calorie intake and diet type

Last reviewed: How we build & verify
Protein
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Carbohydrates
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Fat
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How it works

Splits a daily calorie target into grams of protein, carbohydrate, and fat. Each macronutrient has a fixed energy density, so a percentage split converts directly into grams.

Formula
grams = (Calories × Percentage) / kcal per gram
Variables
  • Protein4 kcal per gram
  • Carbohydrate4 kcal per gram
  • Fat9 kcal per gram
  • Alcohol7 kcal per gram
Worked example
Inputs: 2,200 kcal at 30% protein / 40% carbs / 30% fat
  1. Protein: 2200 × 0.30 = 660 kcal ÷ 4 = 165 g
  2. Carbs: 2200 × 0.40 = 880 kcal ÷ 4 = 220 g
  3. Fat: 2200 × 0.30 = 660 kcal ÷ 9 = 73 g
Result: 165 g protein, 220 g carbs, 73 g fat
Notes
  • A common evidence-based protein target is 1.6-2.2 g per kg of body weight when in a deficit.
  • Dietary fat below about 0.5 g/kg can impair hormone production; treat that as a floor.

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Frequently Asked Questions

Macros (macronutrients) are the three energy-providing nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Your daily calorie target is met by adjusting these ratios.

General health: 30% protein, 40% carbs, 30% fat. Weight loss: 40/30/30. Muscle building: 30/50/20. Keto: 5/20/75. No single split works for everyone, so treat these as a starting point and adjust.

Sedentary adults need 0.8 g/kg. Active adults: 1.2-1.6 g/kg. For muscle building or aggressive weight loss: 1.6-2.2 g/kg. A 70 kg lifter targets roughly 110-155 g/day.

Macro Calculator | ExaCalc