Macro Calculator
Macros are the three nutrients that supply calories: protein, carbohydrate and fat. This calculator estimates your daily calories, adjusts them for your goal, and splits them into grams of each macro.
Type a number and the answer appears straight away.
Daily calorie target2,598 kcal
| Grams | Calories | |
|---|---|---|
| Protein | 195 g | 779 |
| Carbohydrate | 260 g | 1,039 |
| Fat | 87 g | 779 |
| Total | 2,598 |
- Protein 30%
- Carbohydrate 40%
- Fat 30%
- Protein per kg of body weight
- 2.7 g
- Per meal, over 3 meals
- 65 g protein, 87 g carbs, 29 g fat
Protein and carbohydrate have 4 kcal per gram; fat has 9. General information, not medical advice.
The math behind it: Macro
grams of protein or carbs = calories x share / 4; grams of fat = calories x share / 9
Protein and carbohydrate each provide 4 calories per gram and fat provides 9. On 2,598 calories a day with a balanced 30/40/30 split, that works out to 195 g of protein, 260 g of carbohydrate and 87 g of fat.
No single split is right for everyone. The balanced option suits most people; choose higher protein if you are dieting or lifting weights. This is general information, not medical advice.
Common questions
How do I calculate my macros?
Start with your daily calorie target. Multiply it by the share you want from each macro, then divide by 4 for protein and carbohydrate and by 9 for fat. 30% of 2,598 calories is 779 calories of protein, which is 195 grams.
What is a good macro split for weight loss?
A common choice is higher protein, such as 40% protein, 30% carbohydrate and 30% fat, eaten at about 500 calories below maintenance. Protein keeps you full and helps protect muscle while you lose fat.
Do macros matter more than calories?
Calories decide whether you gain or lose weight. Macros shape what that weight is made of and how you feel: enough protein preserves muscle, and enough carbohydrate fuels hard training.
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