Macro Calculator
Turn a daily calorie target into protein, fat, and carb gram targets.
How this calculator works
Protein and carbs provide 4 calories per gram, while fat provides 9 calories per gram — this calculator converts your percentage split into actual gram targets.
Protein & carbs = 4 cal/g · Fat = 9 cal/g
Adjusting macro splits for different goals
A 30/30/40 split works well as a general default, but different goals often call for different ratios. Higher protein (35-40%) is common for muscle-building or fat-loss phases to help preserve lean mass. Lower carb, higher fat splits are used in specific approaches like ketogenic diets.
Protein needs are the most consistent recommendation across goals — most guidance suggests prioritizing adequate protein intake first, then adjusting the fat-to-carb ratio based on personal preference and how your body responds.
A worked example
At 2,400 calories/day with a 35/25/40 split (higher protein): protein target is (2400 times 0.35) divided by 4, or 210g; fat is (2400 times 0.25) divided by 9, about 67g; and carbs are (2400 times 0.40) divided by 4, or 240g.
Compare that to a standard 30/30/40 split at the same calorie level: protein drops to 180g while fat rises to 80g — the same total calories, distributed differently based on which macro is prioritized.
Adjusting macros for different goals
A 30/30/40 protein/fat/carb split works well as a general default, but goals shift the optimal ratio: higher protein (35-40%) tends to support muscle retention during fat loss, while endurance athletes often benefit from a higher carbohydrate percentage to fuel training.
Protein needs are also often better set as a direct gram target based on body weight (see our Protein Calculator) rather than a pure percentage, since protein needs don't scale purely with total calories the way fat and carbs more flexibly do.
Frequently asked questions
What macro split should I use?
A 30/30/40 (protein/fat/carb) split is a common general-purpose starting point, but ideal splits vary by goal — higher protein for muscle building, higher fat for some low-carb approaches.
What if my percentages don't add up to 100%?
Adjust the values so protein, fat, and carb percentages sum to 100% for the gram targets to match your total calorie goal exactly.
Which macro is most important to prioritize?
Most nutrition guidance prioritizes protein intake first for muscle maintenance and satiety, then allows more flexibility in balancing fat and carbohydrate based on personal preference and performance.
Do I need to hit my macros exactly every day?
Being consistently close over time matters more than hitting exact numbers daily — small day-to-day variation is normal and generally doesn't meaningfully affect results.
Should my macro percentages change if I'm trying to lose fat?
Many people increase protein percentage during fat loss to help preserve muscle mass, often to 35-40% of total calories, adjusting fat and carbs accordingly.