How to use the Macro Calculator
The macro calculator splits your daily calories into grams of protein, carbohydrate and fat for a chosen plan.
What you need to enter
- Daily calories
- Macro split
The formula
Protein and carbs give 4 kcal per gram and fat gives 9. Grams = calories × share ÷ calories per gram.
Worked example
Using the default values in the calculator:
- Daily calories: 2200
- Macro split: Balanced (30P / 40C / 30F)
| Protein | 165 g |
| Carbohydrate | 220 g |
| Fat | 73 g |
Tips for better results
- Pick a split you can keep.
- Adjust protein to your body weight and goals.
Common mistakes to avoid
- Forgetting alcohol calories.
- Treating the split as rigid.
Please note: Health calculators and guides give general estimates, not medical advice. Talk to a doctor or other qualified professional about your own health. See our Disclaimer.