Macro Calculator
Get daily protein, carbohydrate and fat targets in grams for your calorie goal — balanced, low-carb or high-protein splits for cutting or bulking.
How macro targets are calculated
grams = calories × split% ÷ kcal-per-gram (protein 4, carbs 4, fat 9)
Your calorie target is divided by the chosen percentage split, then converted to grams using each macro's energy
density. Because fat is more than twice as energy-dense, its gram number is always smaller at the same percentage.
Worked example
2,200 kcal, balanced split: protein 2,200 × 30% ÷ 4 = 165 g;
carbs 2,200 × 40% ÷ 4 = 220 g; fat 2,200 × 30% ÷ 9 = 73 g.
Spread over three meals that's roughly 55 g protein, 73 g carbs and 24 g fat per meal.
Practical tips
- Prioritise the protein target — it drives satiety and muscle retention; let carbs and fat flex a little.
- Weigh food raw where possible; labels and databases assume raw weights.
- Re-run the numbers when your weight or calorie target changes by more than ~5%.
Frequently asked questions
What are macros?
Macronutrients — protein, carbohydrates and fat — are the three energy-providing nutrient groups. Protein and carbs provide 4 kcal per gram, fat provides 9 kcal per gram. "Counting macros" means hitting daily gram targets for each rather than just total calories.
How much protein do I need?
General guidance: 0.8 g/kg body weight is the minimum for sedentary adults; 1.6–2.2 g/kg supports muscle growth and retention while training or dieting. The high-protein split here lands most people in that range.
Which split should I choose?
Balanced (30/40/30) suits most people. Low-carb (40/25/35) suits sedentary lifestyles or personal preference. High-protein (40/30/30) suits cutting phases, where extra protein preserves muscle and controls hunger.
Where do I get my calorie target?
Use our Calorie Calculator — it estimates the daily calories to maintain, lose or gain weight from your age, sex, height, weight and activity, and that number plugs straight in here.
This tool provides general nutrition information, not medical advice. Consult a registered dietitian for a personalised plan.