Macro Split Calculator
Split your daily calorie target into grams of protein, carbohydrates and fat based on a chosen macronutrient percentage split.
Your results
Calculation breakdown
- Protein/carbs
- Grams = (calories × %) ÷ 4
- Fat
- Grams = (calories × %) ÷ 9
Worked example
A 2,200 kcal daily target split 30% protein, 40% carbs and 30% fat gives 165 g protein, 220 g carbs and about 73 g fat.
Assumptions
- Uses standard energy values of 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat.
- Percentages entered must sum to 100%.
How this calculator works
This calculator takes your daily calorie target and a chosen protein, carbohydrate and fat percentage split, then converts each into grams using standard energy values of 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat. Use it alongside the TDEE calculator to plan a diet around a specific calorie and macro target.
Frequently asked questions
How many calories are in a gram of protein?
Protein and carbohydrates both provide 4 calories per gram, while fat provides 9 calories per gram.
What macro split should I use?
This varies by goal and preference; a common general starting point is around 30% protein, 40% carbohydrate and 30% fat, but you can adjust the percentages here.
Do the percentages need to add to 100%?
Yes, for an accurate gram breakdown your protein, carb and fat percentages should sum to 100%.
Results are estimates only and are not financial, tax, legal or credit advice.