CalcArcade.

Macro Calculator

Enter your daily calories and choose a split. You get the grams of carbohydrates, protein and fat, and the calories each one provides.

Your numbers

Result

Estimate for information only, not professional advice. Last reviewed .

How we calculate it

Carbohydrates and protein provide 4 calories per gram and fat provides 9. Each share of your calories is divided by those numbers to give grams. For 2,000 calories at 50% carbohydrates, 20% protein and 30% fat, that is 1,000 ÷ 4 = 250 g of carbohydrates, 400 ÷ 4 = 100 g of protein and 600 ÷ 9 = 67 g of fat.

For custom percentages, the three must add up to 100. The preset splits are examples. The US Dietary Reference Intakes give acceptable ranges of about 45 to 65% of calories from carbohydrates, 10 to 35% from protein and 20 to 35% from fat for adults.

Assumptions and limits

  • This is an estimate for general information. It is not medical advice and cannot replace a conversation with a doctor or dietitian.
  • The lower carbohydrate preset is below the usual acceptable range for carbohydrates. It is an example, and it may not suit everyone.
  • Use the calorie calculator to estimate your daily calories first. Alcohol and fiber are not counted separately.

Frequently asked questions

What are macros?

Macronutrients are the three main sources of calories in food: carbohydrates, protein and fat. Counting grams of each is a way of planning a diet.

How many calories are in a gram of each macro?

Carbohydrates and protein have 4 calories per gram and fat has 9. These are standard average values used on nutrition labels.

Which split should I choose?

It depends on your goals, tastes and health. If you have a medical condition, ask a doctor or dietitian before changing how you eat.

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Worked example (a fixed example using the starting numbers, it does not change as you type)

Inputs: Daily calories = 2000; Split of calories = Balanced: 50% carbohydrates, 20% protein, 30% fat.

  • Carbohydrates 250 g
  • Protein 100 g
  • Fat 67 g
  • Calories from carbohydrates 1,000 kcal
  • Calories from protein 400 kcal
  • Calories from fat 600 kcal

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Last reviewed: . Formulas and assumptions are described on our methodology page. For information only; not professional advice.