Health & Fitness
Macro Calculator
Split your daily calories into grams of protein, carbs and fat. Pick a balanced, low-carb, high-protein or keto ratio — or set your own — and see the breakdown on a clear donut chart.
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2,000cal/day
Carbs 40%200 g
Protein 30%150 g
Fat 30%67 g
How to use the macro calculator
Enter your daily calorie target, pick a diet ratio (or choose Custom and set your own percentages), and read the grams of carbs, protein and fat. The donut chart shows how your calories are divided. If you do not know your calorie target yet, the Calorie Calculator works it out from your body and goals.
How grams are worked out
carbs & protein: grams = calories ÷ 4
fat: grams = calories ÷ 9
Example. On 2,000 calories with a balanced 40/30/30 split: 40% (800 cal) of carbs = 200 g, 30% (600 cal) of protein = 150 g, and 30% (600 cal) of fat = about 67 g.
Frequently asked questions
Macros, short for macronutrients, are the three nutrients that supply calories: protein, carbohydrate and fat. Protein and carbs provide about 4 calories per gram and fat about 9. This calculator turns a daily calorie target into grams of each.