Macro calculator
Enter your daily calories and pick a split, or set your own percentages, to see how many grams of protein, carbs and fat that comes to each day.
Grams of protein a day
150
150 g protein, 200 g carbs, 67 g fat
How to use it
- Enter your daily calorie target. For maintenance use the TDEE calculator; for a loss, subtract your deficit first.
- Pick a split. Balanced suits most people; high protein suits strength training or a diet where you want to hold on to muscle; endurance suits high-volume cardio.
- Or choose custom and type your own three percentages, which should add to 100.
- Read the grams of each. Track them against food labels or a nutrition app, and adjust the split rather than the calories if you're hungry or flat.
Worked example
2,000 calories a day on the balanced split.
Protein: 2,000 × 30% = 600 cal ÷ 4 = 150 g. Carbs: 2,000 × 40% = 800 cal ÷ 4 = 200 g. Fat: 2,000 × 30% = 600 cal ÷ 9 = 67 g.
On the high-protein split the same 2,000 calories gives 200 g protein, 150 g carbs and 67 g fat.
How this is calculated
Each macronutrient supplies a known number of calories per gram: protein and carbohydrate 4, fat 9. A split says what share of your daily calories should come from each. Multiply the calories by the share to get the calories from that nutrient, then divide by the calories per gram to get the grams. A 2,000-calorie day at 30% protein is 600 calories of protein, which is 150 grams. The presets cover the splits most commonly recommended; the custom option takes any percentages, and warns if they don't add up to 100. Grams are rounded to whole numbers, which is as precise as anyone's kitchen scale and food labels justify.
calories from a nutrient = daily calories × its share
grams of protein = protein calories ÷ 4
grams of carbohydrate = carbohydrate calories ÷ 4
grams of fat = fat calories ÷ 9
Alcohol is 7 calories a gram and isn’t part of any split.
Rates, sources and limits
General nutrition information for healthy adults, not medical or dietary advice. Anyone with a medical condition or an eating disorder history should work with a clinician or registered dietitian.
Last reviewed 23 Sep 2026 by the CalcRabbit team. Estimates only, not financial, tax or medical advice.
Frequently asked questions
How much protein do I actually need?
For general health about 0.8 g per kilogram of body weight a day, roughly 0.36 g per pound. For building or keeping muscle while training or dieting, 1.6 to 2.2 g per kilogram, or about 0.7 to 1 g per pound, is the range most research supports. Check the grams here against that range and adjust the split if needed; the percentage is a means to a gram target, not the goal.
Do the percentages need to be exact?
No. Hitting your calories and getting enough protein matter far more than the exact carb-to-fat ratio, which mostly comes down to what you enjoy and what keeps you full. Treat the grams as targets to land near, not lines to hit.
Which split is best for weight loss?
Whichever you can stick to at the right calories. Higher protein helps with fullness and holding on to muscle in a deficit, so many people do well on the high-protein preset while dieting. Low-carb and low-fat approaches lose the same amount when calories and protein are matched.
Where does fibre fit?
Fibre is a carbohydrate and counts within the carb grams. Aim for 25 to 38 g a day from whole foods; most people fall well short.