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Macro calculator

The macro calculator splits your daily target calories into protein, carbs and fat, and turns each slice into grams. Pick your goal (maintenance, cutting to lose or bulking to gain) and enter the calories you already set. The result comes in grams and percentages, ready to build your meals. These are starting points, not a nutrition prescription.

Macro split by goal

Energy per gram of macronutrient

How the grams are calculated

Grams = (calories × macro percentage) ÷ calories per gram

Each gram of protein and of carbohydrate provides 4 calories, and each gram of fat provides 9, by the Atwater factors used on food labels. For 2,000 calories at maintenance (30/40/30), that gives 150 g of protein, 200 g of carbs and about 67 g of fat. For 2,500 calories on a cut (40/35/25), that gives 250 g of protein, about 219 g of carbs and about 69 g of fat. The three percentages of each goal always add up to 100%, so no calorie is left out of the math.

Where the ranges come from

The splits follow, in a practical way, the Acceptable Macronutrient Distribution Ranges (AMDR) from the US National Academies of Sciences: 10% to 35% of calories from protein, 45% to 65% from carbohydrate and 20% to 35% from fat. The presets here are common combinations inside or near those ranges, chosen for maintenance, loss and gain. Before setting the grams, work out how many calories you need in the daily calorie calculator, and for a weight reference see the ideal weight calculator. Range source: National Academies of Sciences, Engineering, and Medicine.

Disclaimer: educational starting points, not a nutrition prescription. Protein and fat needs vary with health, training and goals. For an individual plan, see a registered dietitian.

Last updated: 2026-07-13 · Methodology and sources