Macro Calculator

Macros are the three nutrients that supply calories: protein, carbohydrates and fat. This calculator splits a daily calorie target into grams of each. On 2,000 calories with the maintenance split of 30% protein, 40% carbs and 30% fat, you get 150 g protein, 200 g carbs and 67 g fat.

Enter your daily calories, choose a goal and set how many meals you eat. There are four preset splits. Maintenance is 30% protein, 40% carbs and 30% fat. Fat loss is 40/30/30, muscle gain is 30/50/20, and keto is 25/5/70. The tool shows daily grams for each macro and the amount per meal.

The grams come from simple math. Protein and carbs have 4 calories per gram, and fat has 9. So 30% of 2,000 calories is 600 calories, and 600 / 4 = 150 g of protein. The table below shows every preset at 2,000 and 2,500 calories.

Start with the right calorie number, since that drives weight change. If you do not know it, the Calorie Calculator estimates your daily needs. Then use these macros to shape what you eat. More protein can help keep muscle while you lose weight, and enough carbs help fuel hard training. These splits are general presets, not medical nutrition plans. Very high protein or very low carb diets are not right for everyone, including people with kidney disease or diabetes. A registered dietitian can set targets for your health and goals.