What is the Macro Calculator?
The macro calculator turns a calorie goal into daily grams of carbohydrates, protein and fat for the split you choose.
How to use the Macro tool
- Enter Daily calories and Macro split (carbs-protein-fat).
- The result updates instantly as you type, or press Calculate.
- Use Try an example to see how it works, and Reset to start again.
Formula
Carbs and protein provide 4 kcal per gram and fat 9 kcal per gram. Grams = calories × share ÷ calories per gram.
Worked example
With daily calories 2200 kcal, macro split (carbs-protein-fat) Balanced 40/30/30, the carbohydrates comes to 220 g. Protein: 165 g; Fat: 73 g.
Frequently asked questions
What macro split is best?
It depends on your goal and preference. A balanced split suits most people, while higher protein helps muscle and fullness.
Do I need to hit macros exactly?
No. Staying within a few grams of each target is fine.
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Checked by Calcovate · Formula tested against worked examples · Updated 7 Nov 2026 · How we check our calculators. General information only, not financial or medical advice.