Free tool
Macro calculator
Turn a daily calorie target into grams of protein, carbs, and fat using a common macro split.
Enter your details above to see your result.
These are shares of your calories, so the grams scale with the calorie number; every split keeps protein inside the AMDR 10–35% band, below the 35% ceiling. Protein need really tracks body weight — for a g/kg target, see the protein calculator.
How it works
We split your daily calories across protein, carbs, and fat according to the ratio you choose, then convert to grams using 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat. Use your TDEE (or an adjusted target) as the calorie input.
| Nutrient | Energy |
|---|---|
| Protein | 4 kcal |
| Carbs | 4 kcal |
| Fat | 9 kcal |
| Alcohol | 7 kcal |
How it's calculated
We split your daily calories across protein, carbohydrate, and fat using your chosen ratio, then convert each share to grams with the Atwater energy factors: 4 kcal per gram of protein, 4 per gram of carbohydrate, and 9 per gram of fat.
How to use this calculator
- Enter your details — such as age, weight, and height — in the fields above.
- Choose any options that apply, like your activity level, goal, or formula.
- Read your result instantly. It updates as you type — no sign-up required.
Sources: Atwater general factors (4-4-9 kcal/g), as used in food-energy labelling.
These calculators give general estimates for healthy adults and are not medical or dietary advice. For individual guidance, consult a registered dietitian or your healthcare provider.
Reviewed by the NutraPlanner nutrition team. · Last updated 2026-06-17
Frequently asked questions
What are macros?
Macronutrients are the three energy-providing nutrients: protein and carbohydrate (4 kcal per gram) and fat (9 kcal per gram). Your macro split is how your daily calories divide among them.
What's a good macro split?
It depends on your goals and preferences. A balanced 25/45/30 (protein/carbs/fat) suits most people; higher protein helps with muscle retention and satiety, while lower-carb or higher-carb splits suit specific training or dietary approaches. Every split here keeps protein within the 10–35% Acceptable Macronutrient Distribution Range (AMDR), so the grams stay evidence-based.
How many calories should I enter?
Use your maintenance calories (TDEE) for maintenance, or your goal-adjusted target from the calorie calculator if you're losing or gaining.
Plan meals around these numbers
NutraPlanner turns targets like these into branded meal plans for your clients — or yourself.