Macro calculator (carbs, protein and fat)

Split your daily calories into grams of carbs, protein and fat based on your diet.

Carbs (40%)

200 g

Protein (30%)150 g

Fat (30%)67 g

Carbs and protein have 4 kcal/g; fat, 9 kcal/g. Set calories from your needs (use the BMR calculator).

How the calculation works

Each diet sets a percentage of calories per macro. Since carbs and protein have 4 kcal/g and fat 9 kcal/g, divide each macro's calories by its energy value to get the grams.

Frequently asked questions

How many calories should I eat?

Use the BMR/TDEE calculator to find your total, then adjust for your goal.

Related calculators

BMR & calories

Calculate your basal metabolic rate (BMR) and how many calories you burn per day (TDEE).

Daily protein

Calculate how many grams of protein to eat per day based on your weight and goal.

Updated on June 18, 2026 · by Rafael Rossi · Methodology & sources