Macro calculator
Turn a calorie target into grams of protein, carbohydrate and fat. Pick a split that suits your goal, or set your own.
Not sure? Use the calorie calculator first.
Protein (30%)
150 g
Carbohydrate (40%)
200 g
Fat (30%)
67 g
How macros work
Protein and carbohydrate each give 4 calories per gram, and fat gives 9. A split of 30% protein, 40% carbohydrate and 30% fat on 2,000 calories works out to 150 g protein, 200 g carbohydrate and about 67 g fat.
There is no single best split. Higher protein helps you stay full and keep muscle while losing fat. More carbohydrate suits hard training. Fat should not drop too low, because your body needs it for hormones and for absorbing some vitamins.
Using it day to day
Hit your protein target first, then fill the rest with the foods you enjoy. Do not worry about landing exactly on every gram. Being within about 10 percent is fine. A food log makes this easy because it adds up your macros as you eat.
Questions and answers
- What is a good macro split for weight loss?
- A common starting point is 30 to 35% protein, 35 to 45% carbohydrate and 25 to 30% fat, adjusted to what you can stick with.
- How many calories are in a gram of protein, carbs and fat?
- Protein and carbohydrate have 4 calories per gram and fat has 9.
- Do I need to hit my macros exactly?
- No. Aim to be close, especially for protein. Small misses day to day do not matter.
More free tools
Results are estimates for healthy adults and general information, not medical advice. Talk to a doctor or registered dietitian before big changes to your diet, especially if you have a health condition, take medicines or are pregnant.