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DayUtils

Macro Calculator – Protein, Carbs and Fat for Your Calories

Turn a daily calorie target into grams of protein, carbohydrates and fat. Choose a balanced, lower-carb, high-protein, keto or endurance split — or set your own percentages — and see your macros per day and per meal.

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How to use the macro calculator

  1. Enter your daily calories. If you don’t know them, use the calorie calculator first.
  2. Choose a diet style, or pick Custom and enter your own protein, carb and fat percentages (they must add up to 100%).
  3. Enter how many meals you eat a day.

You’ll see grams of protein, carbs and fat per day and per meal, and a chart of how your calories are split.

The macro formulas

Protein (g) = Calories × protein % ÷ 4
Carbohydrates (g) = Calories × carb % ÷ 4
Fat (g) = Calories × fat % ÷ 9

Worked example

2,000 kcal on a balanced 30/40/30 split, eaten over 3 meals:

  • Protein = 2,000 × 0.30 ÷ 4 = 150 g (50 g per meal)
  • Carbs = 2,000 × 0.40 ÷ 4 = 200 g (about 67 g per meal)
  • Fat = 2,000 × 0.30 ÷ 9 ≈ 67 g (about 22 g per meal)

On the keto 25/5/70 split, the same 2,000 kcal becomes 125 g protein, 25 g carbs and about 156 g fat.

The diet styles

StyleProteinCarbsFatGood for
Balanced30%40%30%Most people, general health
Lower carb40%25%35%Fat loss, steadier appetite
High protein40%35%25%Keeping muscle while dieting
Keto25%5%70%Very low-carb eating
Endurance20%55%25%Runners, cyclists, long training

Tips for hitting your macros

  • Build each meal around protein — meat, fish, eggs, dairy, tofu, beans or lentils.
  • Choose high-fibre carbs such as oats, whole grains, fruit and vegetables.
  • Measure fats carefully; oils and nuts add calories quickly.
  • Be flexible. Getting close each day matters more than being exact.
  • Read labels — most packaged foods list protein, carbs and fat per serving.

Grams per kilogram

Some coaches set protein and fat by body weight instead of by percentage — for example 1.6 to 2.2 g of protein per kg and at least 0.6 g of fat per kg — then fill the remaining calories with carbohydrates. If your percentage split gives much less protein than that, try the high-protein option or a custom split.

Macros and your goals

To lose fat, a calorie deficit matters most; macros help you feel full and keep muscle. To build muscle, eat slightly above maintenance with enough protein and strength training — track your progress with the one rep max calculator. For hydration, see the water intake calculator. This is general nutrition information, not medical advice — see our disclaimer.

Frequently asked questions

How do I calculate my macros?

Multiply your daily calories by each macro’s percentage, then divide by the calories per gram: 4 for protein, 4 for carbohydrates and 9 for fat. For 2,000 kcal at 30% protein: 2,000 × 0.30 ÷ 4 = 150 g of protein.

What macro split should I use?

A balanced split of about 30% protein, 40% carbs and 30% fat suits many people. Higher protein helps keep muscle while losing weight; endurance athletes often need more carbohydrates; keto keeps carbs very low. The best split is one you can stick to.

How much protein do I need?

General guidance for adults is about 0.8 g per kg of body weight a day. People who train hard or are losing weight often aim for 1.6 to 2.2 g per kg. Check that your macro split gives at least this much.

What are macros?

Macronutrients — protein, carbohydrates and fat — are the nutrients that provide calories. Alcohol also has calories (7 per gram) but isn’t counted as a macro here.

How many calories should I start with?

Use the calorie calculator to find your maintenance calories, then subtract about 500 a day to lose roughly 0.5 kg a week, or add a little to gain muscle.

Is the keto split safe?

Very low-carb diets suit some people but not everyone. If you have diabetes, kidney disease, are pregnant or take medication, talk to your doctor before making big changes to your diet.

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