Macronutrient Calculator
Break down your daily calorie goal into Protein, Carbohydrates, and Fats based on your fitness goals.
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About this tool
Enter your daily calorie target and pick a diet preset to turn calories into grams of protein, carbohydrates and fat. The presets split calories as protein/carbs/fat: balanced is 30/40/30, low carb is 40/20/40 and high protein is 40/30/30. Grams use 4 calories per gram for protein and carbs and 9 per gram for fat, rounded to whole grams. You cannot set custom percentages. These are general estimates and not medical or nutrition advice; individual needs vary, so check with a doctor or registered dietitian. Pair it with the calorie calculator to find a starting calorie figure. Calculation runs in your browser.
How to use it
- Enter your daily calories.
- Choose a diet preset.
- Read the grams of protein, carbs and fat.
Example
600 kcal / 4 = 150 g; 800 / 4 = 200 g; 600 / 9 = 66.7, rounded to 67.
2,000 kcal, Balanced (30/40/30)
Protein (30%): 150 g Carbs (40%): 200 g Fats (30%): 67 g
Common problems
- The grams do not add up to my calories exactly
- Each value is rounded to a whole gram, so the total can be a few calories off.
- I want 25% fat or a custom ratio
- Only the three presets are available.
- Low carb does not mean very low carb
- The low carb preset still gives 20% of calories from carbs.