Need calories first? Use the TDEE calculator.
Macro Calculator
Turn daily calories into protein, carbs, and fat grams.
Science-based
Instant results
100% free
No signup · private
Daily calorie target
2,000 kcal
Balanced split
30% protein · 40% carbs · 30% fat
Your daily macros
Grams from calorie % (protein & carbs = 4 kcal/g, fat = 9 kcal/g).
150
Protein g
200
Carbs g
67
Fat g
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This tool provides general informational estimates only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional.
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Frequently asked questions
Clear answers based on established nutrition science.
How do I calculate macros?
Start with your daily calories (from the TDEE calculator). Multiply by each macro percentage, then divide protein and carbs by 4 and fat by 9 to get grams. Ranges follow Institute of Medicine AMDR guidance.
Sources & methodology
Formulas and reference ranges from peer-reviewed and official sources:
- Institute of Medicine. Acceptable Macronutrient Distribution Ranges (AMDR).
- ISSN. Protein and macronutrient position stand.