Split your daily calories into grams of protein, carbohydrates and fat, using a balanced, low-carb, high-protein or custom ratio.
What are macros?
Macronutrients are the three nutrients that provide calories:
- Protein: 4 calories per gram. Builds and repairs muscle and helps you feel full.
- Carbohydrates: 4 calories per gram. The body's main fuel, especially for exercise.
- Fat: 9 calories per gram. Needed for hormones and absorbing vitamins A, D, E and K.
Grams of protein = calories × protein % ÷ 4
Grams of carbs = calories × carb % ÷ 4
Grams of fat = calories × fat % ÷ 9
Worked example
At 2,000 calories with a balanced 30/40/30 split:
- Protein: 2,000 × 30% ÷ 4 = 150 g
- Carbs: 2,000 × 40% ÷ 4 = 200 g
- Fat: 2,000 × 30% ÷ 9 = about 67 g
Which split should I choose?
- Balanced works well for most people and is easy to follow.
- Higher protein can help preserve muscle while losing weight and keeps you fuller.
- Lower carb suits some people's preferences and appetite.
- Higher carb can support endurance training.
The U.S. Dietary Guidelines suggest broad ranges of 10% to 35% of calories from protein, 45% to 65% from carbohydrates and 20% to 35% from fat for adults. The best split is the one you can stick to while hitting your calorie target.
Frequently asked questions
Do I need to hit my macros exactly?
No. Getting within about 5 to 10 grams of each target most days is plenty.
How much protein do I need?
For a body-weight-based estimate, use the protein intake calculator.
Related tools
These calculators give estimates for healthy adults based on published formulas. They are not medical advice. Talk to a doctor or registered dietitian before making major changes to your diet or exercise, especially if you are pregnant, under 18 or have a health condition.