Macro Calculator

Split a calorie target into protein, carbs and fat grams.

Daily calories (kcal)

Protein (%)

Carbs (%)

Fat (%)

Protein 150

Carbs 200

Fat 66.667

Formula: grams = calories × %/100 ÷ (4 or 9 kcal per g)

Step-by-step with your numbers:

1. Values used:

2. Daily calories = 2,000 kcal

3. Protein = 30 %

4. Carbs = 40 %

5. Fat = 30 %

7. Protein = 150

8. Carbs = 200

9. Fat = Daily calories / Protein = 2,000 / 30 = 66.667

Did we solve your problem today?

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

The math behind it

Protein and carbs = 4 kcal/g, fat = 9 kcal/g. grams = calories × percent ÷ kcal per gram.

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

Should percents add to 100?

Yes, for the calories to balance to your target.