Macro Calculator
Turn a daily calorie target into grams of protein, carbs and fat. Pick a split and the calculator does the math using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat.
kcal
Split
- Protein
- 150 g
- Carbs
- 200 g
- Fat
- 67 g
Como funciona
Macronutrients — protein, carbohydrate and fat — make up the calories you eat. Protein and carbohydrate each provide 4 kcal per gram and fat provides 9 kcal per gram, so a calorie target can be split into grams once you choose the percentage of calories from each. Enter your daily calorie goal (for example your TDEE) and pick a split.
A balanced 30/40/30 split suits most people; a low-carb split raises fat and protein; a high-protein split favours muscle retention when dieting. The gram totals are what you'd aim to hit each day.
Exemplos
- 2000 kcal balanced → 150 g protein, 200 g carbs, 67 g fat.
- A high-protein split raises protein to support muscle while cutting.
- Protein and carbs are 4 kcal/g; fat is 9 kcal/g.
Perguntas frequentes
- What are macros?
- Macronutrients: protein, carbohydrate and fat. They provide the calories in food and are tracked in grams for diet and training goals.
- How many calories per gram?
- Protein and carbohydrate each provide 4 kcal per gram; fat provides 9 kcal per gram.
- Which split should I use?
- A balanced 30/40/30 works for most goals. Low-carb suits some people for fat loss; high-protein helps preserve muscle in a calorie deficit.
- What calorie number do I enter?
- Usually your TDEE for maintenance, or your TDEE minus a deficit for fat loss. Calculate it with the BMR & TDEE tool.