Free Macro Nutrient Calculator

Calculate your daily protein, carbohydrate, and fat intake in grams based on your calorie target and macro split.

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Protein (grams)

188 g

Carbs (grams)250 g
Fat (grams)83 g
Protein Calories750 cal
Carbs Calories1,000 cal
Fat Calories750 cal

Protein (grams) vs Daily Calories

View formula & how it works →

How Macros Are Calculated

Macronutrients provide calories at different rates:

  • Protein: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fat: 9 calories per gram

    • Formula

    Grams = (Total Calories x Macro %) / Calories per gram

    Ensure your percentages add up to 100%.

    Example Calculation

    2,500 calories with a 30/40/30 split (protein/carbs/fat).

    1. 01Protein: 2500 x 0.30 / 4 = 188g (750 cal)
    2. 02Carbs: 2500 x 0.40 / 4 = 250g (1000 cal)
    3. 03Fat: 2500 x 0.30 / 9 = 83g (750 cal)

    Frequently Asked Questions

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