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Macro Calculator
Protein, fat, and carbohydrate grams from your calories and chosen split.
Results
- Daily calories
- 2,250 kcal
- Protein — 40%
- 225 g · 900 kcal
- Carbs — 30%
- 169 g · 675 kcal
- Fat — 30%
- 75 g · 675 kcal
Macros
Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Protein 225 g × 4 = 900 kcal
Keto uses a 5% carb share for carb cycling and ketogenic diets.
A macro calculator splits your daily calories into protein, fat, and carbohydrate grams. Protein and carbs supply 4 calories per gram; fat supplies 9.
Pick a goal and a split — including a keto preset — for exact grams and calories per macronutrient.
How to calculate macros
To calculate macros, set your daily calories, choose a percentage split, then divide each macro's calories by its energy per gram. High-protein splits protect muscle in a deficit.
Worked example: on 2,000 calories at 40% protein, 2,000 × 0.40 = 800 calories ÷ 4 = 200 g protein.
Frequently asked questions
A high-protein split (about 40/30/30) works best for most dieters because protein preserves muscle and controls hunger.
Multiply protein and carb grams by 4 and fat grams by 9, then add them. Alcohol adds 7 calories per gram.
Keto sets carbs near 5% of calories, protein around 25%, and fat around 70% to keep the body in ketosis.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.