How do I convert calories to macros?

Multiply your calories by each macro's share, then divide by 4 for protein and carbs or by 9 for fat. That gives grams a day.

What is a good macro split to start with?

There is no single right split. 30% protein, 40% carbs and 30% fat is this calculator's starting point. Check protein against your body weight, then set carbs and fat to what you can keep eating.

Why don't my grams add up exactly to my calories?

Each macro is rounded to a whole gram. The calculator shows the calories the rounded grams add back up to, so you can see the difference.

Macro calculator: protein, carbs and fat in grams

Enter your daily calories and the share you want from protein and from carbs. Fat is whatever is left, and the grams update as you type.

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See your setup in four steps

Free, no account. The answer updates as you type.

Daily caloriesProtein %Carbs %

Protein · 30%165g

Carbs · 40%220g

Fat · 30%73g

Back to calories2200kcal

How the grams are worked out

Each macro's grams are the calories times its share, divided by its calories per gram. Protein and carbohydrate count 4 kcal per gram and fat counts 9, the general Atwater factors.

The calculator starts from a calorie target you already have. If you need one, the TDEE calculator estimates your maintenance calories first.

A percentage split is the quickest place to start, but protein is better checked against body weight. The International Society of Sports Nutrition's position stand puts 1.4 to 2.0 g per kg of body weight a day as enough for most people who exercise. The second table below converts that range for common body weights.

Sources

A worked example

2,200 kcal at 30% protein, 40% carbs and 30% fat:

Protein: 2,200 × 0.30 ÷ 4 = 165 g. Carbs: 2,200 × 0.40 ÷ 4 = 220 g. Fat: 2,200 × 0.30 ÷ 9 = 73 g.

Reference tables

Grams at a 30% protein, 40% carbs, 30% fat split
Calories	Protein	Carbs	Fat
1,600 kcal	120 g	160 g	53 g
1,800 kcal	135 g	180 g	60 g
2,000 kcal	150 g	200 g	67 g
2,200 kcal	165 g	220 g	73 g
2,400 kcal	180 g	240 g	80 g
2,600 kcal	195 g	260 g	87 g
2,800 kcal	210 g	280 g	93 g
3,000 kcal	225 g	300 g	100 g
3,200 kcal	240 g	320 g	107 g

Rounded to whole grams, so a row can add up to a few calories more or less than its target.

Protein a day at 1.4 to 2.0 g per kg of body weight
Body weight	1.4 g/kg	2.0 g/kg
120 lb (54 kg)	76 g	109 g
140 lb (64 kg)	89 g	127 g
160 lb (73 kg)	102 g	145 g
180 lb (82 kg)	114 g	163 g
200 lb (91 kg)	127 g	181 g
220 lb (100 kg)	140 g	200 g
240 lb (109 kg)	152 g	218 g

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Questions

How do I convert calories to macros?: Multiply your calories by each macro's share, then divide by 4 for protein and carbs or by 9 for fat. That gives grams a day.
What is a good macro split to start with?: There is no single right split. 30% protein, 40% carbs and 30% fat is this calculator's starting point. Check protein against your body weight, then set carbs and fat to what you can keep eating.
How much protein do I need a day?: The International Society of Sports Nutrition puts 1.4 to 2.0 g per kg of body weight a day as enough for most people who exercise. For a 180 lb (82 kg) person that is about 114 to 163 g a day.
Why don't my grams add up exactly to my calories?: Each macro is rounded to a whole gram. The calculator shows the calories the rounded grams add back up to, so you can see the difference.

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