Macro Calculator
Split daily calories into protein, carbs and fat in grams.
Inputs
Split: 30% protein · 40% carbs · 30% fat
Result
Daily macros
Protein
150g
600 kcal
Carbs
200g
800 kcal
Fat
67g
600 kcal
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Visual breakdown
Protein 600 kcal — 30%
Carbs 800 kcal — 40%
Fat 600 kcal — 30%
Formula
Grams = (% × calories) ÷ kcal/g. Protein and carbs = 4 kcal/g; fat = 9 kcal/g.
Example
2,000 kcal balanced (30/40/30) ≈ 150g protein, 200g carbs, 67g fat.
Common examples
Balanced 40/30/30
Carbs/protein/fat for general health.
Higher protein cut
30/40/30 to preserve muscle.
Endurance 50/25/25
More carbs for long sessions.
Frequently asked
Which split should I pick?
Balanced suits most people. Low-carb and keto reduce carbs. High-protein supports muscle goals. Personal needs vary.
How do I find my calorie target?
Use our Calorie Calculator (TDEE) first, then plug that number in here.
Is fiber counted?
Fiber is part of total carbs in this view. Subtract it for 'net carbs' if you track that way.
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More health →This calculator is for general information only and is not medical advice.