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Macros — carbohydrates, protein and fat — are the three nutrients that make up your calories, and how you split them shapes your results. Two people eating the same calories can have very different bodies depending on their macro balance. This calculator turns your daily calorie target into gram amounts for each macro, based on the diet style you choose.
Enter your daily calories and pick a diet profile, and your carb, protein and fat targets in grams are calculated instantly.
How is it calculated?
Energy per gram
Each macro provides a fixed amount of energy: - Carbohydrate: 4 kcal per gram - Protein: 4 kcal per gram - Fat: 9 kcal per gram
That's why fat is more calorie-dense — the same weight carries more than twice the energy.
Diet profiles
| Profile | Carbs / Protein / Fat |
|---|---|
| Balanced | 50% / 20% / 30% |
| Low carb | 25% / 35% / 40% |
| High protein | 40% / 30% / 30% |
The tool applies the percentages to your calories and divides by each macro's energy per gram.
Choosing a split
- Balanced: a sensible default for general health and maintenance.
- Low carb: favoured for fat loss and appetite control by some; higher fat and protein keep you full.
- High protein: useful when building or preserving muscle, especially in a deficit.
None is universally "best" — the right split depends on your goal, activity and how you feel. Consistency and hitting your calorie target matter more than the exact ratios.
Getting your numbers right
First find your calorie target with a calorie calculator, then split it here. For a protein-first approach, set protein with a protein calculator and fit carbs and fat around it.
Worked example
Take a 2,000 kcal daily target on a balanced (50/20/30) profile: carbs are 50% of 2,000 = 1,000 kcal ÷ 4 = 250 g; protein is 20% = 400 kcal ÷ 4 = 100 g; fat is 30% = 600 kcal ÷ 9 = 67 g. So the day's plan is 250 g carbs, 100 g protein, 67 g fat. Switch to low-carb (25/35/40) at the same 2,000 kcal and it becomes 125 g carbs, 175 g protein, 89 g fat — same calories, a very different plate, which is exactly why the split matters.
FAQ
How are macros calculated?+
Your calorie target is split by percentages for each macro, then divided by its energy per gram (carbs and protein 4 kcal/g, fat 9 kcal/g). At 2,000 kcal balanced: 250 g carbs, 100 g protein, 67 g fat.
What is a good macro split?+
A balanced 50/20/30 (carbs/protein/fat) suits general health. Low carb (25/35/40) is used for fat loss, high protein (40/30/30) for building muscle. The best split depends on your goal.
Why does fat have more calories per gram?+
Fat provides 9 kcal per gram versus 4 for carbs and protein — more than double. That's why fat is calorie-dense and small changes in fat intake shift calories quickly.
Should I prioritise protein?+
Often yes — protein preserves muscle and keeps you full. A common approach is to set protein first (with a protein calculator), then fill the rest with carbs and fat.
Do macros matter more than calories?+
Calories drive weight change; macros shape body composition and how you feel. Hit your calorie target first, then use macros to preserve muscle and manage energy and hunger.
How do I find my daily calorie target?+
Use a calorie calculator with your age, height, weight, sex and activity level. Once you have that number, this tool splits it into carbs, protein and fat.