Macronutrient Calculator
Macronutrient calculator
Split a calorie target into grams: protein and carbs are 4 cal/g, fat is 9 cal/g. So grams = calories × ratio ÷ 4 (or ÷ 9 for fat). A 2,000-calorie day at 40/30/30 is 200 g carbs, 150 g protein, ~67 g fat. Set your calories and ratio below.
Carbs
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Protein
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Fat
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Frequently asked questions
How do I calculate my macros?
Pick calories and a ratio. Carbs/protein = cal × ratio ÷ 4; fat = cal × ratio ÷ 9. 2,000 cal at 40/30/30 → 200g C, 150g P, ~67g F.
What's a good split?
~40/30/30 is a balanced start; higher protein helps when losing weight. Adjust to your goal and training.
Calories per gram?
Protein and carbs ~4 cal/g, fat ~9 cal/g — which is why fat grams are smaller per share.
General guidance only, not dietary advice. Individual needs vary.