Macro calculator
Split a calorie target into protein, carbohydrate and fat, in grams.
Educational only — not nutritional advice.
From the BMR & TDEE calculator
For the g/kg check
30% · 660 kcal
40% · 880 kcal
30% · 660 kcal
Above what most evidence finds useful
Per meal
| Meals per day | Protein | Carbs | Fat | Calories |
|---|---|---|---|---|
| 3 | 55 g | 73 g | 24 g | 733 |
| 4 | 41 g | 55 g | 18 g | 550 |
| 5 | 33 g | 44 g | 15 g | 440 |
How it works
Macronutrients are the three things that carry calories. Converting a percentage split into grams needs the energy density of each.
protein: 4 kcal per gram
carbs: 4 kcal per gram
fat: 9 kcal per gram
alcohol: 7 kcal per gram
grams = calories × percent ÷ 100 ÷ kcal-per-gram Protein is usually the one worth setting first
Most evidence puts the useful range for active adults at 1.2–2.2 g per kg of body weight, with the upper end during a calorie deficit where protein helps preserve muscle. Setting protein by body weight and then splitting the remaining calories between carbs and fat is more robust than working from percentages alone — a 30% protein target means very different things at 1,500 and 3,000 calories.
Fat has a floor
Fat is needed for hormone production and for absorbing vitamins A, D, E and K. Sustained intakes below about 20% of calories are worth avoiding without a specific reason.
Carbs are the flexible one
Carbohydrate is not essential in the strict biochemical sense, which is why ketogenic splits work for some people. But it is the preferred fuel for hard training, so endurance athletes generally do better at the high end and low-carb approaches suit lower-intensity activity.
Consistency beats optimisation
The differences between reasonable macro splits are small compared with the difference between hitting your calorie target and not. Pick a split you can actually eat.