Macro Calculator

Convert a calorie goal and macro split into grams to hit each day.

How the Math Works

The Macro Calculator uses a straightforward mathematical formula to convert your total daily calorie target into gram amounts for each macronutrient. First, you assign a percentage of your total calories to protein, carbohydrates, and fat. Then, for each macro, the calculator multiplies your total calories by that percentage (divided by 100) to find calories from that macro. Finally, it divides by the calories per gram for each macro—4 calories for protein and carbs, 9 calories for fat—to convert those calories into grams. For example, with 2000 calories and 30% protein: (2000 x 0.30) ÷ 4 = 150g protein.

Practical Applications

To use this calculator, start by determining your total daily calorie goal through an online calculator or nutrition professional. Next, decide on your macro split—common ratios are 40% carbs, 30% protein, and 30% fat, but these can be adjusted based on your goals. Enter these percentages and your calorie target into the calculator, and it will instantly provide your daily gram targets for each macro. You can then use these numbers to guide food choices, meal prep, and portion sizes throughout the day.

Day-to-Day Use

This calculator simplifies meal planning by giving you concrete, measurable targets instead of vague 'eat healthy' advice. When grocery shopping, you can check food labels against your daily macro goals to stay on track. It also makes it easy to balance meals—if you've eaten 100g of protein by lunch, you know exactly how much room you have left for carbs and fats at dinner. Over time, this helps you build consistent eating habits that support weight management, muscle building, or other fitness goals without constant guesswork.

Worked example

2,000 kcal, 30/40/30 → 150 g protein, 200 g carbs, 67 g fat.

FAQ