Macro Calculator — Protein, Carbs & Fat

What the macro calculator does

Macronutrients — protein, carbohydrate, and fat — are the three nutrients that provide your body with calories. This calculator takes your daily calorie target and divides it into grams of each macro using a chosen plan, giving you a clear blueprint for what to eat rather than just a single calorie number.

How the calculation works

Each macro plan assigns a percentage of total calories to protein, carbs, and fat. Because protein and carbohydrate each supply about four calories per gram and fat supplies nine, the tool converts each percentage into grams. For example, on a balanced 30/40/30 plan, a 2,000-calorie diet works out to roughly 150 g protein, 200 g carbs, and 67 g fat.

How to interpret your result

Protein supports muscle and satiety, carbohydrates fuel training and brain function, and fats are essential for hormones and nutrient absorption. A balanced split suits most people; lower-carb plans can help some with appetite control, while higher-carb plans support endurance athletes. Hit your protein target first, then adjust carbs and fats to your preference and energy needs.

Health recommendations

Favour whole-food sources: lean proteins, fibrous vegetables and whole grains for carbs, and unsaturated fats from nuts, seeds, olive oil and fish. Track for a couple of weeks to learn typical portion sizes. Use the TDEE and Calorie calculators to set the calorie figure this tool divides up.