Macro Calculator

Written byOleh Soloninupdated 27 September 2026

Calories

Protein Percent

Fat Percent

Carb Percent

Result

Protein Grams165
Fat Grams61
Carb Grams248

This result is informational only and is not professional advice.

From a calorie number to a shopping list

Turns a daily calorie target into grams of protein, fat and carbohydrate using the split you choose.

Calories decide which way your weight moves; macros decide what that change is made of. The same 2,000 kcal can preserve muscle or spend it, depending on how much protein is in it.

Protein deserves the attention: Morton and colleagues' 2018 meta-analysis found that muscle gain from resistance training plateaus at about 1.6 g of protein per kilogram of body weight a day. How you split fat and carbohydrate can follow your own habits.

How to use

Enter your daily calories — the calorie calculator can supply the figure.
Set the protein, fat and carbohydrate shares in percent; they should add up to 100.
The calculator converts the shares into grams.
Check protein per kilogram: divide the protein grams by your body weight.

Same calories, different splits

Fat carries 9 kcal a gram and protein and carbohydrate 4 each, so the same share of calories turns into different grams: 30 percent of 2,000 kcal is 150 g of protein but only 67 g of fat.

The last column compares each split with the US Institute of Medicine's AMDR ranges: protein 10–35 percent of calories, fat 20–35, carbohydrate 45–65. Low-carb splits leave them on purpose.

Grams come from the calculator on this page for 2,000 kcal.
Protein / fat / carbs, %	Protein, g	Fat, g	Carbs, g	Within AMDR
20 / 30 / 50	100	67	250	yes
30 / 25 / 45	150	56	225	yes
30 / 30 / 40	150	67	200	carbs below
40 / 30 / 30	200	67	150	protein above, carbs below
30 / 50 / 20	150	111	100	fat above, carbs below
20 / 75 / 5	100	167	25	fat above, carbs below

Grams at different calorie levels

With the same split, grams scale with calories. To check protein, divide by body weight: 150 g at 75 kg is 2 g per kilogram, inside the 1.6–2.2 g range Morton's meta-analysis links to maximal muscle gain.

A 30 / 25 / 45 percent split. Every row comes from the calculator on this page.
Calories a day	Protein, g	Fat, g	Carbs, g
1,500	113	42	169
1,800	135	50	203
2,000	150	56	225
2,200	165	61	248
2,500	188	69	281
3,000	225	83	338

What this calculator shows

Daily grams of protein, fat and carbohydrate
A warning when the shares do not add up to 100 percent and had to be scaled

What to keep in mind

Protein and carbohydrate supply 4 kcal per gram, fat 9 kcal.
Shares are percentages of calories, not of body weight. Work out protein per kilogram separately: protein grams divided by your weight.

FAQs

How much protein do I actually need?

The baseline for an adult who does not train is 0.8 g per kilogram a day. With resistance training, Morton and colleagues' 2018 meta-analysis found muscle gain levelling off around 1.6 g/kg, with the upper confidence limit at 2.2 g/kg.

How many grams of protein in a 2,000 kcal diet?

It depends on the share: 100 g at 20 percent, 150 g at 30, 200 g at 40. For someone of 75 kg that is 1.3, 2 and 2.7 g per kilogram.

Do I have to hit the macros exactly?

No. Calories and protein matter most; fat and carbohydrate can move from day to day.

Are low-carb diets better for fat loss?

Not inherently. Hall and Guo's 2017 review of controlled feeding studies found no fat-loss advantage at equal calories and protein. Pick what you can actually stick to.

Why is fat given a minimum?

Fat is needed to absorb vitamins A, D, E and K and to make hormones. The Institute of Medicine's AMDR is 20–35 percent of calories from fat — 44 to 78 g on 2,000 kcal.

What if my percentages do not add up to 100?

The calculator scales them in proportion and says so in the summary. A 30 / 30 / 30 split becomes three equal thirds — 167 g of protein, 74 g of fat and 167 g of carbohydrate on 2,000 kcal.

Worked example

A 2000 kcal day

Input: 2000 kcal: 30 % protein, 30 % fat, 40 % carbs

Output: 150 g protein · 67 g fat · 200 g carbs

Note: Protein and carbs carry 4 kcal per gram, fat 9 — which is why the fat number looks small next to an equal share of the calories.

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Macro Calculator

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