Macro calculator
Enter your daily calorie target and choose a split to calculate your macros.
Espacio publicitario
- Protein
- 150 g
- Carbs
- 200 g
- Fat
- 67 g
Espacio publicitario
How macros are calculated
Each split assigns a percentage of your total calories to protein, carbs and fat. Protein and carbs provide 4 kcal/g, and fat provides 9 kcal/g.
Grams = (calories × macro %) ÷ kcal per gram of that macro
Worked example
With 2000 kcal and a balanced split (30/40/30): 150 g protein, 200 g carbs and 66.7 g fat.
Frequently asked questions
- What are macronutrients?
- They are the three nutrients that provide energy: protein, carbohydrates and fat.
- Which macro split should I choose?
- It depends on your goal: balanced works for general maintenance, high protein for muscle gain, and low carb for some fat-loss strategies.
- How do I know how many calories I need?
- Use our calorie (BMR/TDEE) calculator to estimate your daily energy expenditure before splitting your macros.
- Does this replace a nutritionist?
- No. It's a general guide; for a personalized nutrition plan consult a professional.
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