Macronutrient Calculator
Turn a daily calorie target into grams of carbs, protein and fat using a chosen macro split.
How to use it
- Enter your calories Your daily calorie target.
- Choose a split Balanced, low-carb, high-protein or keto.
- Read the grams Carbs, protein and fat in grams per day.
Examples
| 2000 kcal balanced | 200 g carbs |
|---|---|
| protein | 150 g |
About this tool
Hitting a calorie target is only half the picture — how those calories divide between carbohydrate, protein and fat shapes your energy, recovery and results. This calculator converts your daily calories into grams of each macronutrient using the split you choose.
Pick from common ratios like balanced, low-carb, high-protein or keto, and the tool does the arithmetic with the standard energy values. It’s a planning aid, not dietary advice; for tailored guidance consult a professional. Everything runs in your browser.
Frequently asked questions
How are grams worked out?
Each macro's share of calories is divided by its energy density — 4 kcal per gram for carbs and protein, 9 kcal per gram for fat.
Which split should I pick?
It depends on your goals and preferences. A balanced split suits most people; lower-carb or keto splits suit specific approaches. Consider professional advice.
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Updated June 14, 2026