Macro Calculator
Split your daily calories into protein, carbohydrate and fat targets in grams.
| Daily calories | 2,323 kcal |
|---|---|
| Protein (30%) | 174 g |
| Carbs (40%) | 232 g |
| Fat (30%) | 77 g |
How to use it
- Use your own calorie target, or let the calculator estimate one from sex, age, height, weight and activity (the same Mifflin-St Jeor method as the calorie calculator).
- Pick a goal and a macro split.
- Treat the grams as a starting point and adjust after a few weeks.
Formula
Estimated calories = Mifflin-St Jeor BMR × activity factor + goal adjustmentProtein g = calories × protein % ÷ 4Carbs g = calories × carb % ÷ 4Fat g = calories × fat % ÷ 9
Example
At 2,000 calories with a balanced 30/40/30 split: protein 600 kcal ÷ 4 = 150 g, carbs 800 kcal ÷ 4 = 200 g, fat 600 kcal ÷ 9 = 67 g. A 30-year-old man at 180 cm and 80 kg with an activity factor of 1.0 has a BMR of 1,780 kcal, which splits into 134 g protein, 178 g carbs and 59 g fat.
Questions
Why 4 and 9?
Protein and carbohydrate provide about 4 calories per gram, fat about 9.
Which split is best?
Many splits can work if total calories and protein are right. Pick one you can stick to, and talk to a doctor or dietitian if you have a medical condition.
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Last reviewed 2026-10-11. Found a mistake? Tell us.