Macro split calculator
Turn a calorie target into grams of protein, carbs, and fat.
Protein
0g
Carbs
0g
Fat
0g
An estimate, not medical advice. Runs entirely in your browser.
How to use this tool
- Enter your daily calorie target.
- Set the percentage split for protein, carbs, and fat. They should add up to 100.
- Click Calculate to see the grams of each.
The formula
Each macro has a known calorie value per gram: protein and carbs are 4, fat is 9. The grams come from the calories assigned to each macro divided by that value.
grams = (calories x percent) / calories per gram
protein 4, carbs 4, fat 9 per gram
A real example
On a 2,200 calorie day with a 30/40/30 split, you get clear gram targets to shop and cook against, instead of vague advice to eat more protein.
Common questions
Why must the percentages total 100?
The split divides your whole calorie budget. If it does not add to 100, the grams would not match your target, so the tool asks you to fix it.