Calculate your daily protein, carb, and fat targets
This tool converts a daily calorie target into gram-level protein, carbohydrate, and fat targets based on your chosen diet style. Because each macronutrient carries a different amount of energy, splitting your calories correctly is what turns a raw number into a plan you can actually shop and cook for. A well-matched split supports your specific training or body-composition goal instead of leaving it to chance.
Every gram of protein and every gram of carbohydrate provides 4 calories, while every gram of fat provides 9 calories. Each diet preset assigns a percentage of your total calories to each macronutrient, and those percentages always sum to 100. To find grams, the calculator multiplies your total calories by a macro's percentage to get the calories for that macro, then divides by that macro's calories per gram. In plain terms: grams of protein equals (total calories times protein percent) divided by 4, grams of carbs equals (total calories times carb percent) divided by 4, and grams of fat equals (total calories times fat percent) divided by 9.
Say your target is 2,000 calories per day on a balanced 30 percent protein, 40 percent carbohydrate, 30 percent fat split. This works the same whether you weigh 70 kg / 154 lb or more, because the split is driven by calories, not bodyweight. Protein gets 30 percent of 2,000, which is 600 calories, divided by 4 to give 150 g. Carbohydrate gets 40 percent, which is 800 calories, divided by 4 to give 200 g. Fat gets 30 percent, which is 600 calories, divided by 9 to give about 67 g. So your daily targets are 150 g protein, 200 g carbs, and 67 g fat, adding back up to your 2,000 calories.
Enter your total daily calorie target, then choose a diet type from the dropdown, such as Balanced, High Protein, Keto, Bodybuilding, Paleo, or Low Fat. Each preset applies a fixed protein, carbohydrate, and fat percentage split. Press Calculate Macros to see your daily gram target for each nutrient. Try a few presets to compare how the same calorie budget divides differently across diet styles.
These are starting targets, not strict prescriptions. The presets are round, general splits rather than a plan tuned to your medical history, sport, or food preferences. The output is only as good as the calorie number you feed it, so an inaccurate calorie target will carry through to the grams. Individual response varies, and some conditions call for specific macronutrient ranges. Consult a physician or registered dietitian before making significant dietary changes.
Which diet type should I pick? Choose the one that best matches your current eating style or goal. High Protein and Bodybuilding presets favor muscle retention, while Keto minimizes carbohydrates. Any split works best with whole-food sources.
Do I need to know my calories first? Yes. If you are unsure of your target, use the TDEE calculator on this site first to get a starting number.
Why is fat divided by 9 and not 4? Fat is more energy dense, providing 9 calories per gram versus 4 for protein and carbohydrate, so a given number of fat calories converts to fewer grams.
Do the percentages have to total 100? Yes. Each preset is built so protein, carbohydrate, and fat percentages add up to exactly 100 percent of your calories.