Macros Calculator

Macros are just a calorie budget divided three ways, and the only arithmetic that matters is the four-four-nine rule.

Daily caloriesYour total calorie target for the day.Protein share(%)Percentage of calories from protein. Divides by four.Carbohydrate share(%)Percentage of calories from carbohydrate. Divides by four.Fat share(%)Percentage of calories from fat. Divides by nine. The three shares should total 100.

Protein in grams

150

Carbohydrate in grams: 200
Fat in grams: 66.6667
Calories from protein: 600
Calories from carbohydrate: 800
Calories from fat: 600
Shares add up to: 100.00%

Values update as you type. This calculator covers the single scenario its formula assumes — see Common Mistakes for what it leaves out.

The formula this calculator uses

grams = calories x share / caloriesPerGram

calories: Daily calorie target
share: Proportion of calories going to one macronutrient, as a decimal
g: Grams of that macronutrient
kcal/g: Energy density: 4 for protein, 4 for carbohydrate, 9 for fat

How to check the result by hand

1
Settle on a daily calorie target
Macros divide a calorie budget, so the budget has to exist first. Work it out from basal metabolic rate and an activity multiplier, then adjust for the goal. Everything downstream inherits any error here.
2
Choose a split that sums to one hundred
A common starting point is 30 percent protein, 40 percent carbohydrate and 30 percent fat. Add the three and confirm they total 100 before going further, since the arithmetic will happily produce grams from a split that does not.
3
Convert the protein share into grams
Multiply calories by the protein share and divide by four. For 2000 calories at 30 percent that is 600 calories, which is 150 grams of protein.
4
Convert carbohydrate and fat the same way
Carbohydrate also divides by four, so 2000 calories at 40 percent is 800 calories, or 200 grams. Fat divides by nine, so 2000 calories at 30 percent is 600 calories, or 66.66666666666667 grams.
5
Sanity-check against your body weight
Divide each gram figure by your weight in kilograms and see whether it lands in a sensible range. Protein below about 1.2 grams per kilogram is low for anyone training, and fat below about 0.5 grams per kilogram is low for almost everyone.

For worked examples, common mistakes and the limits of this formula, read the full How To Calculate Macros page.