Macros Calculator — Daily Protein, Carbs & Fat in Grams
Convert a daily calorie target into specific grams of protein, carbs, and fat — using the macro split that fits your goal.
Use the TDEE calculator to find this first.
Used to flag whether your protein target is in the 1.4–2.2 g/kg range.
- Protein
- 165 g
- 660 kcal · 30% · Above 2.2 g/kg — fine, but no extra benefit.
- Carbohydrates
- 220 g
- 880 kcal · 40%
- Fat
- 73 g
- 660 kcal · 30%
- Calorie total
- 2,200 kcal
- · Protein and carbs are 4 kcal/g; fat is 9 kcal/g. Alcohol is 7 kcal/g (not counted in any split).
About this calculator
Once you know your daily calorie target (from the TDEE calculator), the next step is deciding how to split those calories between the three macronutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). The 'right' split depends on your goal — cutting fat preserves muscle better with higher protein; bulking benefits from more carbs to fuel training; low-carb shifts most of your fuel to fat. A useful sanity check independent of the split: protein should sit between 1.4–2.2 g/kg of body weight (the higher end if you train hard or are in a calorie deficit). If your chosen split gives much less than 1.4 g/kg, increase protein and reduce carbs or fat. The other macros are more flexible — fat needs a minimum of about 0.6 g/kg for hormone health, and carbs can fill whatever calories remain. Track adherence for 2–3 weeks before adjusting; if your weight isn't moving the way you want, change calories first, not macro ratios.
Formula
Protein g = (calories × P%) ÷ 4 Carbs g = (calories × C%) ÷ 4 Fat g = (calories × F%) ÷ 9
Example calculation
Example: 2,200 kcal balanced split for a 70 kg adult
30% protein × 2,200 kcal = 660 kcal ÷ 4 = 165 g protein (2.36 g/kg — above the 2.2 g/kg ceiling, fine but not extra useful). 40% carbs = 880 kcal = 220 g. 30% fat = 660 kcal = 73 g.