Macro Calculator
Macros turn a calorie target into grams at 4 kcal per gram of protein or carbs and 9 kcal per gram of fat, so 2,000 kcal on a 30/40/30 split is 150 g protein, 200 g carbs and 67 g fat a day. Enter your details to estimate calories with Mifflin-St Jeor, or type your own target.
By the Calculators With Steps team · Updated November 10, 2026 · How we check our math
- Protein
- 166 g/day30% · 663 kcal
- Carbohydrates
- 221 g/day40% · 884 kcal
- Fat
- 74 g/day30% · 663 kcal
- Per meal (3 meals)
- 55 g P · 74 g C · 25 g F
- Protein per body weight
- 2.07 g/kgof 80 kg; RDA minimum is 0.8 g/kg
- Fiber target
- 31 g14 g per 1,000 kcal
- Protein663 kcal
- Carbs884 kcal
- Fat663 kcal
Step-by-step working
- BMR (Mifflin-St Jeor) = 1,780 kcal → × 1.55 (moderately active) = 2,759 kcal maintenance
- Goal: −0.5 kg a week → −550 kcal → 2,209 kcal/day
- Protein: 2,209 × 30% = 662.7 kcal ÷ 4 = 165.7 g
- Carbs: 2,209 × 40% = 883.6 kcal ÷ 4 = 220.9 g
- Fat: 2,209 × 30% = 662.7 kcal ÷ 9 = 73.6 g
- Per meal (3 meals): 55 g protein, 74 g carbs, 25 g fat
Your macro breakdown
| Macro | % of calories | Calories | Grams per day | Grams per meal (3) |
|---|---|---|---|---|
| Protein | 30% | 663 kcal | 166 g | 55 g |
| Carbohydrates | 40% | 884 kcal | 221 g | 74 g |
| Fat | 30% | 663 kcal | 74 g | 25 g |
Outside the National Academies' acceptable ranges (AMDR) for general health: carbs 40% (range 45–65%). That is normal for higher-protein, low-carb and keto plans; keep fiber, fruit and vegetables in the plan. Uses 4 kcal per gram for protein and carbs and 9 kcal per gram for fat. Grams are rounded, so they may add up to a few kcal more or less than the target.
How to use the macro calculator
- Choose how to set calories. Calculate uses your sex, age, height, weight, activity level and goal. Enter my own lets you type a target from a coach, app or the calorie calculator.
- Pick a macro split: balanced, high protein, low carb, keto, moderate or your own percentages.
- Choose how many meals you eat a day.
The result shows grams per day and per meal for protein, carbohydrate and fat, the calories each provides, your protein per kilogram of body weight and a fiber target.
How macros are calculated
When you let the calculator work out calories, it estimates your BMR with the Mifflin-St Jeor equation, multiplies by your activity factor to get maintenance, then adds or subtracts for your goal (about 550 kcal a day per 0.5 kg a week, or 500 kcal per 1 lb). It then splits the target:
Protein (g) = calories × protein % ÷ 4
Carbohydrate (g) = calories × carb % ÷ 4
Fat (g) = calories × fat % ÷ 9
Protein and carbohydrate provide about 4 kcal per gram and fat about 9 kcal per gram. Alcohol, at 7 kcal per gram, is not counted.
Worked example
A 30-year-old man, 180 cm and 80 kg, moderately active, who wants to lose 0.5 kg a week:
- BMR = 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 kcal
- Maintenance = 1,780 × 1.55 = 2,759 kcal
- Target = 2,759 − 550 = 2,209 kcal a day
With the balanced 30/40/30 split:
| Macro | Share | Calories | Grams per day | Per meal (3 meals) |
|---|---|---|---|---|
| Protein | 30% | 663 kcal | 166 g | 55 g |
| Carbohydrate | 40% | 884 kcal | 221 g | 74 g |
| Fat | 30% | 663 kcal | 74 g | 25 g |
That is 2.07 g of protein per kg of body weight. Split over four meals instead, each one has about 41 g protein, 55 g carbs and 18 g fat.
Macro splits compared
The same 2,209 kcal target under each preset:
| Split | Protein / carbs / fat | Protein | Carbs | Fat |
|---|---|---|---|---|
| Balanced | 30 / 40 / 30 | 166 g | 221 g | 74 g |
| High protein | 40 / 30 / 30 | 221 g | 166 g | 74 g |
| Low carb | 35 / 25 / 40 | 193 g | 138 g | 98 g |
| Keto | 20 / 5 / 75 | 110 g | 28 g | 184 g |
| Moderate (mid-AMDR) | 20 / 50 / 30 | 110 g | 276 g | 74 g |
What the guidelines say
The National Academies set Acceptable Macronutrient Distribution Ranges (AMDR) for adults: 45 to 65% of calories from carbohydrate, 10 to 35% from protein and 20 to 35% from fat. Diets inside these ranges are linked with lower risk of chronic disease while still meeting nutrient needs. The moderate preset sits in the middle of all three.
Popular fitness splits often go outside them. The balanced 30/40/30 split is slightly below the carbohydrate range, and keto is far below it. That can work, but plan for fiber: the Dietary Reference Intakes set adequate fiber at 14 g per 1,000 kcal, which is 31 g a day on 2,209 kcal. The 2025–2030 Dietary Guidelines for Americans also set a protein goal of 1.2 to 1.6 g per kg of body weight a day.
Macros for fat loss, muscle gain and recomposition
- Fat loss: the calorie deficit matters most. Keep protein high, roughly 1.6 to 2.4 g per kg, to hold on to muscle, and lift weights two or three times a week.
- Muscle gain: a modest surplus of about 275 kcal a day limits fat gain. Aim for 1.6 to 2.2 g of protein per kg and enough carbs to train hard.
- Body recomposition: eat near maintenance with high protein and progressive strength training. Progress is slower, so judge it by waist size and strength, not just the scale.
The protein calculator gives a protein range for your goal, and the TDEE calculator shows how your calorie needs change with activity.
Tips
- Hit your protein and calorie targets first; carbs and fat can flex from day to day.
- Spread protein across meals. The International Society of Sports Nutrition suggests 20 to 40 g per meal for most people.
- Weigh foods for a week or two to learn portion sizes, then track less strictly.
- Re-run the numbers after every 4 to 5 kg of weight change.
Macro Calculator: frequently asked questions
How do I calculate my macros?
Start with a daily calorie target, multiply it by each macro's percentage, then divide by 4 for protein and carbs or 9 for fat. On 2,209 kcal with a 30/40/30 split that is 2,209 × 0.30 ÷ 4 ≈ 166 g protein, 2,209 × 0.40 ÷ 4 ≈ 221 g carbs and 2,209 × 0.30 ÷ 9 ≈ 74 g fat.
What macros should I eat to lose weight?
Calories decide whether you lose weight, so set a deficit first. Then keep protein high, around 1.6 g per kg or more, to protect muscle; a 40/30/30 high-protein split at 2,209 kcal gives 221 g protein, 166 g carbs and 74 g fat. Fill the rest with carbs and fat in whatever balance you can stick to.
What macros are best for muscle gain?
Eat a small surplus, such as 275 kcal a day for about 0.25 kg a week, with 1.6 to 2.2 g of protein per kg of body weight. Keep carbs moderate to high to fuel training, and fat at 20 to 35% of calories.
How many grams of protein should I eat on a 2,000-calorie diet?
It depends on the split. At 30% of calories, 2,000 kcal gives 150 g of protein; at 20%, it gives 100 g. The National Academies' acceptable range is 10 to 35% of calories.
What are keto macros?
A typical ketogenic split is about 75% fat, 20% protein and 5% carbs. On 2,209 kcal that works out to roughly 184 g fat, 110 g protein and 28 g carbs, which keeps carbs low enough for most people to stay in ketosis.
Do macros matter, or only calories?
Calories mostly decide how much weight you lose or gain. Macros affect what that weight is made of, how full you feel and how well you train. Higher protein in particular helps keep muscle during a diet.
How do I calculate the macros in a food?
Read the grams of protein, carbohydrate and fat on the label and multiply by 4, 4 and 9. A food with 10 g protein, 20 g carbs and 5 g fat has 40 + 80 + 45 = 165 kcal. Labels round, so the total may differ slightly from the printed calories.
How we checked this page: every figure in the examples and FAQs above is produced by this calculator and verified by automated tests against known answers, and the rules and rates come from the sources below. Last updated . Spotted a problem? Tell us.
Sources and further reading