Macronutrient Calculator
Enter your daily calories and pick a split. The calculator converts each share of calories into grams.
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Formula
grams = calories × share of calories ÷ energy per gram
Energy per gram: protein 4 kcal, carbs 4 kcal, fat 9 kcal.
Worked example
2,000 kcal with a balanced split (50% carbs, 20% protein, 30% fat): carbs 1,000 ÷ 4 = 250 g, protein 400 ÷ 4 = 100 g, fat 600 ÷ 9 = 66.7 g.
Frequently asked questions
How are macros calculated from calories?
Each share of calories is divided by the energy in a gram: 4 kcal for protein and carbs, 9 kcal for fat. For 2,000 kcal at 50% carbs, that is 1,000 ÷ 4 = 250 g.
What does a balanced split look like at 2,000 calories?
With 50% carbs, 20% protein and 30% fat you get 250 g of carbs, 100 g of protein and 66.7 g of fat.
Why is fat fewer grams for the same calories?
Fat holds 9 kcal per gram, more than double the 4 kcal in protein or carbs. 600 kcal from fat is only 66.7 g, while 600 kcal from carbs is 150 g.
Is one split best for everyone?
No. The right split depends on your goals, health and activity. These are example ratios, so ask a dietitian or doctor for personal advice.