How to use this calculator
- Enter your daily calorie target. The calorie or TDEE calculator can estimate it.
- Choose a diet split such as balanced, low-carb, high-protein, low-fat or keto, or enter custom percentages that total 100%.
- Use the gram targets to plan meals or set up a tracking app.
Formula
Each macronutrient's share of calories is divided by its energy density: protein and carbohydrate provide about 4 kcal per gram, and fat about 9 kcal per gram (Atwater factors).
grams = calories × share / kcal per gram
Protein & carbs: 4 kcal/g · Fat: 9 kcal/g
Example
- 2,200 kcal, balanced 30/40/30.
- Protein: 2,200 × 0.30 / 4 = 165 g.
- Carbs: 2,200 × 0.40 / 4 = 220 g; fat: 2,200 × 0.30 / 9 ≈ 73 g.
Frequently asked questions
Which macro split is best?
For weight management, total calories and adequate protein matter most. The Acceptable Macronutrient Distribution Ranges for adults are 10–35% protein, 45–65% carbohydrate and 20–35% fat. Choose a split you can sustain.
Is keto safe?
Very low-carbohydrate diets can be effective for some people but aren't suitable for everyone, including people with certain medical conditions or who are pregnant. Discuss major dietary changes with a healthcare professional.
Does alcohol count?
Alcohol provides about 7 kcal per gram and isn't included in these macros. Count it towards your calorie total if you drink.