Macro Calculator - Protein, Carb & Fat Grams

Macro Calculator

Turn a daily calorie target into grams of protein, carbs, and fat — five evidence-based splits with the 4/4/9 conversion math shown.

5 Evidence-Based SplitsGram Targets per Macro4/4/9 Math Shown

Calories and Split

Protein and carbs carry 4 kcal/g; fat carries 9 kcal/g

Daily calories

Macro split

General health and recomposition default

The 4/4/9 Math, Worked at 2,400 Calories

Every split is the same three-step conversion — share × calories ÷ energy density. Here's the full grid at 2,400 kcal/day:

Split	Protein	Carbs	Fat
Balanced 30/40/30	180 g	240 g	80 g
High protein 40/30/30	240 g	180 g	80 g
Low carb 35/20/45	210 g	120 g	120 g
Keto 25/5/70	150 g	30 g	187 g
Endurance 25/55/20	150 g	330 g	53 g

Protein First, Then Split the Rest

Percentages are a convenient interface, but the physiological target for protein is per-bodyweight: 0.7-1 g per pound when training. A practical workflow: get your calorie target from the TDEE calculator, set protein grams from body weight, convert to a percentage (grams × 4 ÷ calories), and let carbs and fat fill the remainder by training style — carb-leaning for endurance work, fat-leaning by preference otherwise. The five presets bracket that space; treat the exact numbers as weekly averages, not daily pass/fail lines.

Common Macro Mistakes

Chasing daily perfection: ±10 g on any macro is noise; the weekly average drives results. Cutting protein on rest days: muscle protein synthesis runs 24-48 h after training — keep protein constant. Ignoring alcohol: at 7 kcal/g it's effectively a fourth macro that most trackers file under carbs incorrectly. Keto percentage confusion: 70% fat is a share of calories, not plate volume — by weight the plate is mostly protein and vegetables. Track walking burn with our steps to miles calculator to keep the intake side and output side in the same ledger.

Frequently Asked Questions

How do I calculate macros from calories?

Multiply calories by each macro's percentage share, then divide by its energy density: protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g. Example at 2,400 kcal with 30/40/30: protein 2,400×0.30÷4 = 180 g, carbs 2,400×0.40÷4 = 240 g, fat 2,400×0.30÷9 = 80 g.

How much protein do I actually need?

Meta-analyses on resistance training converge on ~1.6-2.2 g/kg (0.7-1 g/lb) daily for muscle growth and retention — more matters most in a calorie deficit. Check the calculator's percentage against your body weight: a 200 lb lifter cutting on 2,000 kcal needs a high-protein split just to reach 150 g.

Why does fat divide by 9 instead of 4?

Fat carries 9 kcal per gram versus 4 for protein and carbs (the Atwater factors). That's why equal-percentage splits produce very different gram counts — 30% fat at 2,400 kcal is only 80 g while 30% protein is 180 g — and why cutting fat grams frees up the most calories per gram.

Which macro split is best for weight loss?

Total calories determine weight change; macros determine how it feels and what you keep. High-protein splits (35-40% protein) preserve more lean mass and suppress hunger in deficits. Beyond adequate protein, carb-vs-fat share is preference — trials show similar fat loss when calories and protein match.

What are keto macros?

Typically 70% fat / 25% protein / 5% carbs, keeping carbs under ~30-50 g/day to maintain ketosis. At 2,000 kcal that's 156 g fat, 125 g protein, and just 25 g carbs — the calculator's keto preset applies exactly this split.

Do vegetables and fiber count toward carbs?

Yes — total carbohydrate includes fiber, though fiber (~2 kcal/g effective) is often netted out in 'net carb' schemes used by keto dieters. For general tracking, count total carbs and treat 25-35 g/day of fiber as a floor, not a budget item to minimize.

TDEE Calculator

Total Daily Energy Expenditure from Mifflin-St Jeor BMR and activity multipliers — with cut, maintain, and bulk calorie targets.

Weight Loss Calculator

Plan your weight loss journey by target date with personalized calorie and exercise recommendations.

Body Fat Percentage Calculator

Calculate your body fat percentage using Navy method or BMI method with step-by-step solutions and multiple calculation methods.

Disclaimer: This calculator is for general educational purposes only and is not medical advice. It does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always discuss your results with your doctor.