Split your daily calories into protein, carbs and fat — grams and percentages, in your browser.
Macros are the three nutrients that carry calories: protein, carbohydrate and fat. This calculator takes a daily calorie target and turns a percentage split into the thing you can actually shop and cook with — grams per day. At 2,000 kcal on a balanced 30/40/30 split that comes out as 150 g of protein, 200 g of carbohydrate and about 67 g of fat. Three presets are ready to use (balanced, low carb at 40/20/40 and high carb at 25/55/20) and all three percentages stay editable, so you can move a few points between carbs and fat and see the grams follow immediately.
The arithmetic behind it is simple and worth knowing. Protein and carbohydrate release roughly 4 kcal per gram, fat about 9 kcal per gram, so each macro is calories × its share ÷ its calorie density. That 9 is why the same 30% becomes 150 g of protein but only 67 g of fat. If you leave the calorie field empty and give your weight instead, the tool estimates maintenance as weight × 31 kcal and applies your goal — minus 500 kcal to lose, plus 300 kcal to gain — which is a deliberately rough shortcut; a BMR calculator that also knows your age, height and activity level will give you a better number. Whenever you fill in your weight, the result also shows protein in grams per kilo, the unit strength-training reviews are usually written in, where 1.6 to 2.2 g/kg is the range that keeps coming up.
None of this is a diet plan. Percentage splits look precise but the evidence behind any specific ratio is thin: total calories and total protein explain most of the outcome, and how the remaining calories divide between carbohydrate and fat matters far less than whether you can keep eating that way for months. Medical conditions, medication, pregnancy and endurance training all change the picture, and this tool knows none of that — it is informational and does not replace a nutritionist or a doctor. The whole calculation runs in JavaScript on your own device, so nothing you type about your body is sent anywhere.
Grams = daily calories × macro share ÷ calories per gram, using 4 kcal/g for protein, 4 kcal/g for carbohydrate and 9 kcal/g for fat. When calories are not given they are estimated as body weight × 31 kcal for maintenance, minus 500 kcal to lose weight or plus 300 kcal to gain. Protein per kilo = protein grams ÷ body weight.
Multiply your daily calories by each macro's percentage and divide by its calorie density: 4 kcal per gram for protein and carbohydrate, 9 kcal per gram for fat. On 2,000 kcal split 30/40/30 that is 150 g of protein, 200 g of carbs and 67 g of fat.
Reviews of strength-training studies converge on 1.6 to 2.2 g per kilo of body weight per day for people training with weights. Below that, muscle gain tends to suffer; above it, the extra has not been shown to add much.
For most people the difference is small once calories and protein are matched. Low carb suits people who feel better with steadier appetite, high carb suits high-volume training; the best split is the one you can keep doing.
Yes — the three shares divide the same pool of calories, so anything other than 100% would either invent or lose energy. The calculator tells you the current total when it does not match.
No. Everything is calculated in JavaScript on your device. Nothing you type is transmitted or stored.
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