Split a daily calorie target into protein, carbohydrate and fat grams from your chosen percentages.
Usage Tip
A common balanced split is 30% protein, 40% carbohydrate and 30% fat.
What are macros?
Macronutrients – protein, carbohydrate and fat – are the three nutrients that supply your calories. A macro split is the share of your daily calories from each. This calculator turns a calorie target and your chosen percentages into grams and calories for every macro.
Calories per gram
| Macronutrient | Calories per gram | Main role |
|---|---|---|
| Protein | 4 kcal/g | Builds and repairs muscle; keeps you full |
| Carbohydrate | 4 kcal/g | Main energy source, especially for training |
| Fat | 9 kcal/g | Hormones, vitamin absorption, energy |
| Alcohol | 7 kcal/g | Energy only, no nutritional value |
How calories convert to macros
Each macro’s grams come from its share of calories divided by its calories per gram:
protein g = calories × protein% ÷ 4
carb g = calories × carb% ÷ 4
fat g = calories × fat% ÷ 9
Your three percentages should add up to 100%. Set your calorie target first – the TDEE calculator is the place to work that out, along with body-fat, activity level and metric/imperial weight.
Common macro plans
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight loss | 40% | 30% | 30% |
| Maintenance | 30% | 40% | 30% |
| Muscle gain | 30% | 50% | 20% |
| High protein | 40% | 40% | 20% |
| Keto | 25% | 5% | 70% |
Load any of these in one tap with the goal buttons in the calculator above, then fine-tune.
Macro guides by goal
Weight loss
Higher protein (around 40%) protects muscle and keeps you full in a calorie deficit; the rest splits between carbs and fat to taste. The deficit drives fat loss – the split just makes it easier to stick to.
Maintenance
A balanced 30/40/30 suits most people maintaining weight: enough protein, plenty of carbs for energy and adequate fat for health.
Muscle gain
In a small surplus, carbs move up (around 50%) to fuel training while protein stays high enough (about 1.6–2.2 g/kg) to build muscle.
Keto
Very low carb (about 5%) and high fat (around 70%) shifts the body to running on ketones. Protein stays moderate so it is not converted to glucose.
High protein
Around 40% protein supports muscle retention, appetite control and active recovery, with carbs and fat filling the rest.
Why each macro matters
Protein
Builds and repairs muscle and is the most filling macro. Active people often aim for 1.6–2.2 g per kg of body weight.
Carbohydrate
Your main fuel, especially for harder training, and a source of fibre. Intake ranges from very low on keto to high for endurance athletes.
Fat
Essential for hormones and absorbing fat-soluble vitamins. Most guidance keeps fat at 20–35% of calories.
Macro timing
Total daily intake matters most, but a few habits help: spread protein across 3–4 meals of 20–40 g, place more of your carbs around training for energy and recovery, and keep fat fairly steady through the day.
Meal-planning example (2,000 kcal, 30/40/30)
That works out to about 150 g protein, 200 g carbs and 67 g fat. A simple day might be:
- Breakfast: oats with Greek yogurt and berries
- Lunch: chicken, rice and mixed vegetables
- Dinner: salmon, potatoes and salad
- Snacks: cottage cheese, fruit and a small handful of nuts
Common macro mistakes
- Percentages that do not add up to 100%.
- Setting protein too low while cutting calories, which costs muscle.
- Cutting fat below the healthy minimum.
- Chasing a perfect split instead of staying consistent.
Printable macro chart (30/40/30)
| Calories | Protein (30%) | Carbs (40%) | Fat (30%) |
|---|---|---|---|
| 1,500 kcal | 113 g | 150 g | 50 g |
| 2,000 kcal | 150 g | 200 g | 67 g |
| 2,500 kcal | 188 g | 250 g | 83 g |
| 3,000 kcal | 225 g | 300 g | 100 g |