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Macro Calculator

Split your calories into protein, carbs, and fat

Enter your TDEE or a target calorie goal.

2000
kcal
Protein
30% · 600 kcal
150g
Carbs
40% · 800 kcal
200g
Fat
30% · 600 kcal
67g

How Grams Are Calculated

Protein g = (kcal x protein%) / 4

Carbs g = (kcal x carbs%) / 4

Fat g = (kcal x fat%) / 9

Each macro's calorie share is divided by its energy density: protein and carbs provide 4 kcal/g, fat provides 9 kcal/g. The three always re-sum to your calorie target.

What is a Macro Calculator?

A macro calculator splits a daily calorie target into the three macronutrients - protein, carbohydrates, and fat - and tells you how many grams of each to aim for. Counting macros, rather than calories alone, helps you hit goals like preserving muscle while dieting or fuelling hard training. Enter your calorie target (typically your TDEE) and pick a diet style: balanced (30/40/30), high protein, low carb, or keto. The tool shows the gram and calorie split for each macro with a visual breakdown. Because protein and carbs supply 4 kcal per gram while fat supplies 9, the gram totals differ even when the calorie shares look similar.

How to Use

1. Enter your daily calorie target - use your TDEE for maintenance, or a deficit/surplus for your goal. 2. Choose a diet style: balanced, high protein, low carb, or keto. 3. Read the grams for protein, carbs, and fat, plus the calorie share of each. 4. Use these as daily targets; the donut chart shows the proportions at a glance.

Formula & Definition

Each macro's grams come from its calorie share divided by its energy density: Protein (g) = calories x protein% / 4 Carbs (g) = calories x carbs% / 4 Fat (g) = calories x fat% / 9 Protein and carbs provide 4 kcal/g; fat provides 9 kcal/g. Preset ratios: balanced 30/40/30, high protein 40/40/20, low carb 40/20/40, keto 25/5/70 (protein/carbs/fat). For example, a 2,000 kcal high-protein plan gives 200 g protein, 200 g carbs, and about 44 g fat.

Interpreting Results

The grams are daily targets to aim for, not exact requirements. Protein is the macro to prioritise: 1.6-2.2 g per kg of body weight supports muscle, especially in a deficit. Carbs fuel training and brain function; lower-carb and keto styles trade them for more fat, which suits some people but is not inherently superior. Fat should not drop too low because it supports hormones - keep it around 0.6 g or more per kg. Use the split as a flexible guide and revisit it when your calorie target changes.

Frequently Asked Questions

What does PFC mean? ▾

PFC stands for Protein, Fat, and Carbohydrate - the three macronutrients. A macro split sets a target amount of each, usually in grams.

Which diet style should I choose? ▾

Balanced works for most people. Choose high protein to protect muscle while dieting, or low carb/keto if those suit your appetite and goals. The best split is the one you can stick to.

How do I get my calorie target? ▾

Use the TDEE calculator for maintenance, then subtract about 10-20% to lose weight or add 10-15% to gain. Enter that number here.

Why are fat grams so much lower than carbs? ▾

Fat packs 9 kcal per gram versus 4 for protein and carbs, so the same calories come from fewer grams of fat - the gram numbers look smaller even at a high fat percentage.

This tool provides a general estimate, not individual medical or nutritional advice. Nutritional needs vary between people. If you have a health condition or specific dietary requirements, consult a doctor or registered dietitian.