Macro Calculator
Split daily calories into grams of carbohydrate, protein and fat.
Quick answer
- Formula: Carbs (g) = kcal × carb% ÷ 4 · Protein (g) = kcal × protein% ÷ 4 · Fat (g) = kcal × fat% ÷ 9
- Worked example — Carbohydrate: 200 g/day (full example below).
Macro Calculator
| Carbohydrate | 200 g/day |
| Protein | 150 g/day |
| Fat | 67 g/day |
At 2,000 kcal on the balanced 40/30/30 split: 200 g carbohydrate, 150 g protein and about 67 g fat per day.
Macronutrients supply energy at fixed rates: carbohydrate 4 kcal per gram, protein 4 kcal per gram and fat 9 kcal per gram. This calculator converts a daily calorie target into grams using a chosen percentage split, stated in carbs / protein / fat order: balanced 40/30/30, low-carb 20/40/40, high-protein 30/40/30 and keto 5/25/70.
Pick the split that matches your goal and food preferences — adherence matters more than small differences between splits. These are general nutrition guidelines, not medical advice; medical diets such as therapeutic keto belong with a clinician.
The formula
Worked example
At 2,000 kcal on the balanced 40/30/30 split: 200 g carbohydrate, 150 g protein and about 67 g fat per day.
The example is pre-loaded in the result panel — press Calculate with your own numbers to replace it.
Frequently asked questions
Why does fat have fewer grams than its percentage suggests?
Fat provides 9 kcal per gram — more than double carbohydrate or protein (4 kcal/g) — so a 30% fat share needs fewer grams than a 30% carbohydrate share.
Which split is best for fat loss?
Total calories decide fat loss; splits mainly affect hunger and muscle retention. Higher protein (30–40%) consistently helps both, which is why the low-carb and high-protein splits here lean protein-heavy.
Does keto here mean net or total carbs?
The 5% figure is total carbohydrate. At 2,000 kcal that is 25 g — strict enough that net and total are nearly the same for most whole foods.
Category: Health & Fitness calculators
Sources & methodology
This calculator applies the formula shown on this page exactly as written, using the standard definitions for its inputs. Results are computed from the values you enter — no data is stored — and are rounded only for display.
Content last reviewed by CalcHub Editorial.
Embed this calculator on your site
Free to use with attribution — paste the snippet below and the calculator appears on your page, with a link back to CalcHub.