Macronutrients — protein, carbohydrates, and fat — are the nutrients that supply your calories. This calculator splits your daily calorie target by the percentages you choose, then converts each share into grams using the energy each macro provides:
For example, 2,000 calories at 30% protein = 600 calories ÷ 4 = 150 g protein. Not sure of your calorie target? Work it out from your BMR and activity level first.
| Goal | Typical split |
|---|---|
| Balanced / maintenance | 30% protein · 40% carbs · 30% fat |
| Fat loss (higher protein) | 40% protein · 30% carbs · 30% fat |
| Muscle gain | 30% protein · 50% carbs · 20% fat |
| Low carb | 35% protein · 25% carbs · 40% fat |
Start with your daily calorie target, choose a percentage split for protein, carbs, and fat, then divide each share by its calories per gram (4 for protein and carbs, 9 for fat). The calculator above does this instantly.
A balanced 30/40/30 (protein/carbs/fat) suits maintenance. Higher protein (around 40%) supports fat loss and muscle retention, while more carbs help fuel heavy training. The best split depends on your goal and preferences.
Protein and carbohydrates each provide 4 calories per gram, while fat provides 9 calories per gram. Alcohol, for reference, provides 7 calories per gram.
A common range is 1.6–2.2 g of protein per kg of body weight for active people aiming to build or retain muscle. Setting protein near 30–40% of calories usually lands in this range.