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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.
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 30/40/30 (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.
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.