Macro Calculator
Protein, carb and fat grams for your calorie target.
- Protein
- 165 g (660 kcal)
- Carbohydrates
- 220 g (880 kcal)
- Fat
- 73 g (660 kcal)
How this calculator works
Your calories are split by the chosen percentages, then converted to grams. Protein and carbohydrates carry 4 kcal per gram and fat carries 9.
Formula
Grams = calories × share ÷ kcal per gram
Example
At 2,200 kcal with a balanced split, you get about 165 g protein, 220 g carbs and 73 g fat.
When to use it
- Planning meals for training
- Following a specific diet style
- Reading food labels with a target in mind
Frequently asked questions
How much protein do I need?
Many adults do well with 0.8–1.6 g per kilogram of body weight, with the higher end often used by people who strength train.
Which diet style should I choose?
The balanced split suits most people. The best choice is one you can sustain and that fits any advice from your doctor or dietitian.
Offers from our partners
Smart body scales
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Learn more
How to calculate macros, and turn the numbers into actual meals
A step-by-step way to calculate protein, carbs and fat, plus how to turn those numbers into everyday meals.
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Most of the calories you burn each day go to simply keeping you alive. Here is what BMR is, how it is calculated and what changes it.
How many calories do I need a day? Estimate it, then check it against reality
Calculators give you a starting estimate. Here is how daily calorie needs are worked out, and how to find your real number.