Health · Nutrition
Turn calories into a macro split.
Enter a daily calorie target and choose a preset or custom percentages to see protein, carbs and fat in grams.
Calories and macro split
Turn a daily calorie target into protein, carbohydrate and fat grams.
Daily target
2,200 kcal
30% protein · 40% carbs · 30% fat
Protein
165 g
660 kcal
Carbohydrate
220 g
880 kcal
Fat
73 g
660 kcal
Protein and carbs provide about 4 calories per gram; fat provides about 9. These are estimates, not medical or dietetic advice.
Good to know
The result is a guide, not a guarantee.
This calculator runs entirely in your browser. Check the assumptions, keep the inputs realistic, and use the result as a starting point for a decision.
General information for adults, not personalized nutrition or medical advice.
What are macros?
Macronutrients are protein, carbohydrate and fat — the nutrients that provide energy. Protein and carbs supply about 4 calories per gram, and fat supplies about 9.
Which macro split should I use?
There is no single best split. The presets are common starting points, not prescriptions. Total calories, food quality, training and personal preference usually matter more than a precise ratio.
How much protein do I need?
General adult recommendations vary by body weight, activity and health. This tool only converts a percentage of calories into grams; it does not calculate a personal protein target.
Why do the percentages need to add up to 100%?
The three macros together make up the calorie total. If the percentages do not add up to 100%, the grams would not match the daily calorie target.
Is this medical advice?
No. It is a general calculator for adults. Pregnancy, kidney disease, diabetes, eating disorders, medication and athletic goals can change what is appropriate. Speak to a clinician or registered dietitian for personal advice.