Macro Calculator
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Results
100 g protein, 250 g carbohydrate and 67 g fat a day for 2,000 kcal (20% protein, 50% carbs, 30% fat).
- Protein
- 400 kcal
- Carbohydrate
- 1,000 kcal
- Fat
- 600 kcal
| Split | Protein | Carbs | Fat |
|---|---|---|---|
| Balanced 20/50/30 | 100 g | 250 g | 67 g |
| Higher protein 30/45/25 | 150 g | 225 g | 56 g |
| Higher carbohydrate 15/60/25 | 75 g | 300 g | 56 g |
| Higher fat 20/45/35 | 100 g | 225 g | 78 g |
Grams are rounded to the nearest gram and use 4 kcal per gram for protein and carbohydrate and 9 for fat. Fiber counts as carbohydrate; alcohol (7 kcal per gram) is not included.
This is an estimate from a published formula, not medical advice. Talk to a doctor or registered dietitian about your own situation.
How to use the macro calculator
- Enter your daily calories. If you don't know them, start with the calorie calculator or the TDEE calculator.
- Enter how many meals you eat, so the calculator can split the totals.
- Pick a split, or choose "Custom percentages" and enter protein, carbohydrate and fat shares that add up to 100%.
Macro formula
Carbohydrate (g) = calories × carbohydrate % ÷ 100 ÷ 4
Fat (g) = calories × fat % ÷ 100 ÷ 9
Each gram of protein or carbohydrate provides about 4 kcal and each gram of fat about 9 kcal (the Atwater factors used on food labels). Multiply your calories by a macronutrient's share to get its calories, then divide by its energy per gram. The three percentages must total 100%, because together they make up all of your calories (alcohol, at 7 kcal per gram, is left out).
Worked example
For 2,200 kcal a day with the higher-protein split (30% protein, 45% carbohydrate, 25% fat): protein is 2,200 × 0.30 ÷ 4 = 165 g, carbohydrate is 2,200 × 0.45 ÷ 4 = 248 g and fat is 2,200 × 0.25 ÷ 9 = 61 g. Over four meals that is about 41 g of protein, 62 g of carbohydrate and 15 g of fat each.
Recommended ranges in grams
The Acceptable Macronutrient Distribution Ranges (AMDRs), set by the Institute of Medicine’s Food and Nutrition Board (now part of the National Academies), are protein 10–35%, carbohydrate 45–65% and fat 20–35% of calories for adults. They describe intakes linked to a lower risk of chronic disease that still supply enough essential nutrients. In grams:
| Calories a day | Protein | Carbohydrate | Fat |
|---|---|---|---|
| 1,600 | 40–140 g | 180–260 g | 36–62 g |
| 1,800 | 45–158 g | 203–293 g | 40–70 g |
| 2,000 | 50–175 g | 225–325 g | 44–78 g |
| 2,200 | 55–193 g | 248–358 g | 49–86 g |
| 2,500 | 63–219 g | 281–406 g | 56–97 g |
| 2,800 | 70–245 g | 315–455 g | 62–109 g |
| 3,000 | 75–263 g | 338–488 g | 67–117 g |
The preset splits
| Preset | Protein / carbs / fat | At 2,000 kcal | Notes |
|---|---|---|---|
| Balanced | 20% / 50% / 30% | 100 g / 250 g / 67 g | Near the middle of all three ranges |
| Higher protein | 30% / 45% / 25% | 150 g / 225 g / 56 g | More protein, carbohydrate at the lower end |
| Higher carbohydrate | 15% / 60% / 25% | 75 g / 300 g / 56 g | Carbohydrate near the top of its range |
| Higher fat | 20% / 45% / 35% | 100 g / 225 g / 78 g | Fat at the top of its range |
All four presets sit inside the AMDRs. Custom splits outside them, such as very low-carbohydrate or very high-fat diets, are flagged: they may suit some people, but they are best planned with a health professional.
Common mistakes
- Percentages that don't add up. Protein, carbohydrate and fat shares must total 100%, or the grams will not match your calories. The calculator checks this for you.
- Mixing up grams and calories. 100 g of fat is 900 kcal, not 400, so a small change in fat grams moves your calories a lot.
- Forgetting drinks. Milk, juice, smoothies and alcohol all count. Alcohol adds about 7 kcal per gram without fitting into any of the three macros.
- Changing calories without changing grams. If you lower or raise your calorie target, recalculate: the same split gives different amounts.
During weight loss, many people choose a split towards the higher end of the protein range, because the International Society of Sports Nutrition notes that, in people who strength train, more protein can help retain lean mass when calories are reduced. Any split that keeps all three shares inside the recommended ranges is a reasonable place to start, and you can adjust it after a few weeks based on how you feel and perform.
Tips for choosing a split
- Start with protein. Many people set protein from body weight first, using the protein calculator, then share the remaining calories between carbohydrate and fat.
- Food quality still matters. The same grams can come from whole grains, beans and fish or from refined snacks. Use the carbohydrate calculator for fiber and the fat intake calculator for the saturated-fat limit.
- Round, don't chase decimals. Food labels and portion estimates are rarely accurate to a few grams, so aim for roughly the right amounts over a week.
This is not medical advice; talk to a doctor or registered dietitian.
Sources
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2002/2005 (DRI summary tables).
Frequently asked questions
How do I calculate my macros?
Multiply your daily calories by each macronutrient’s percentage, then divide by its calories per gram: 4 for protein and carbohydrate, 9 for fat. At 2,000 kcal with 20% protein, 50% carbohydrate and 30% fat, that is 100 g of protein, 250 g of carbohydrate and about 67 g of fat a day.
What is a good macro ratio?
There is no single best ratio. For adults, the National Academies’ Acceptable Macronutrient Distribution Ranges are 10–35% of calories from protein, 45–65% from carbohydrate and 20–35% from fat. Any split inside those ranges, such as 20/50/30 or 30/45/25, is a reasonable starting point.
How many grams of protein, carbs and fat should I eat on 2,000 calories?
Within the recommended ranges, 2,000 kcal allows 50–175 g of protein, 225–325 g of carbohydrate and about 44–78 g of fat a day. The balanced preset (20/50/30) lands at 100 g, 250 g and 67 g.
Why does fat have fewer grams than carbohydrate for the same percentage?
Fat provides about 9 kcal per gram, more than twice the 4 kcal of protein and carbohydrate. So 25% of 2,200 kcal is about 61 g of fat, while 45% of 2,200 kcal is about 248 g of carbohydrate.
Can I use a low-carb or high-fat split?
You can enter any percentages that add up to 100%, but the calculator flags shares outside the recommended ranges. Diets outside them, such as very low-carbohydrate plans, may suit some people but are best planned with a doctor or registered dietitian, especially if you have diabetes or take medication.