How to calculate your macros
- Enter your daily calorie target. If you do not have one, work it out with the calorie calculator.
- Pick a diet style, or choose Custom and type your own percentages (they must add up to 100%).
- Read your daily protein, carbohydrate and fat targets in grams, and the split per meal.
How calories turn into grams
Each macronutrient supplies a fixed amount of energy: protein and carbohydrates 4 kcal per gram, and fat 9 kcal per gram. A 2,000 kcal day with a 30/40/30 split therefore has 600 kcal from protein (150 g), 800 kcal from carbs (200 g) and 600 kcal from fat (about 67 g). Alcohol, at 7 kcal per gram, is not counted here.
No single split is best for everyone. Research on weight loss finds that total calories and how well you can stick to a plan matter more than the exact ratio. Higher protein helps you keep muscle while losing fat and keeps you fuller; endurance athletes usually need more carbohydrate; keto plans keep carbs very low (often under 50 g a day) and are not suitable for everyone. Official guidelines suggest 10–35% of energy from protein, 45–65% from carbohydrates and 20–35% from fat.
Your numbers are calculated in the browser and only saved in the link if you share it.
Should I set protein by percentage or by body weight?
Body weight is more precise: about 1.6–2.2 g per kg for people strength training. Use the protein calculator, then adjust the percentages to match.
Do macros matter if I hit my calories?
Calories drive weight change, but enough protein preserves muscle and fibre-rich carbohydrates help with fullness and health.
Can I use this for keto?
Yes. Choose Keto to see the grams. Speak to a doctor first if you take medication for diabetes or blood pressure.