Free Macro Calculator: Daily Protein, Carbs and Fat in Grams
Enter your daily calorie target and choose a split to see your protein, carbohydrate and fat in grams per day and per meal.
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About this calculator
Macronutrients (protein, carbohydrate and fat) supply all of your calories. Protein and carbohydrate provide 4 kcal per gram and fat provides 9 kcal per gram. Once you know your calorie target, a macro split tells you how to divide those calories.
Choose a split, and the calculator converts percentages to grams and shows an average per meal so you can plan your day.
How it works
Protein (g) = calories × protein % ÷ 4
Carbohydrate (g) = calories × carb % ÷ 4
Fat (g) = calories × fat % ÷ 9
These are the standard Atwater energy factors used on nutrition labels. Fibre and alcohol are not modelled separately.
How to read your result
The splits are starting points inside the acceptable ranges set by the US Dietary Reference Intakes (protein 10–35%, carbohydrate 45–65%, fat 20–35% of calories). The lower-carb option sits slightly outside those ranges and is better treated as a short experiment than a default.
Check that protein works out to at least 1.2–1.6 g per kg of body weight if you train; use the protein intake calculator to confirm.
Worked example
A 2,000 kcal day on a balanced split spread over 3 meals.
| Protein | 125 g/day 500 kcal (25%) · about 42 g per meal |
| Carbohydrate | 225 g/day 900 kcal (45%) · about 75 g per meal |
| Fat | 67 g/day 600 kcal (30%) · about 22 g per meal |
Frequently asked questions
What is the best macro split for weight loss?
There is no single best split. Adherence matters more. A higher-protein split helps fullness and muscle retention while in a calorie deficit.
Do I need to count macros?
Not necessarily. Tracking calories and protein covers most of the benefit for most people.
How many calories are in a gram of each macro?
Protein 4, carbohydrate 4, fat 9 and alcohol 7 kcal per gram.
Should I use net carbs?
This calculator uses total carbohydrate. If you track net carbs, subtract fibre from the carbohydrate grams.
Limitations and when not to use
General guidance for healthy adults. People with kidney disease, diabetes, pregnancy or other conditions should have macros set by a clinician or dietitian.
Sources and references
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
Last updated: 2026-10-09