Macro Calculator
Enter your daily calories and choose how to split them between carbohydrate, protein and fat. The calculator turns the percentages into grams per day and per meal.
Free, no sign-up. What you enter stays in your browser: it is not saved or sent to HerFound. Reviewed .
Use the calories you already eat or plan to eat in a day. The calorie calculator can give a maintenance estimate.
Split (carbohydrate / protein / fat)
Meals a day
Enter your daily calories to see grams of carbohydrate, protein and fat.
This is general information, not medical advice. It cannot take your own health history into account. For anything that worries you, speak to a doctor, midwife or pharmacist.
How it works
Each macronutrient gives a fixed amount of energy: carbohydrate 4 calories per gram, protein 4 calories per gram and fat 9 calories per gram.
The formula is: grams = daily calories × the share for that macronutrient ÷ calories per gram. For example, 2,000 calories with 50% from carbohydrate is 2,000 × 0.50 ÷ 4 = 250 g of carbohydrate.
You can pick a preset split (Balanced 50% carbohydrate, 20% protein, 30% fat; Higher protein 45/30/25; Lower carb 25/35/40) or enter your own percentages. They must add up to 100. Grams per meal are the daily grams divided by 3 or 4 meals.
The result also checks your split against the Acceptable Macronutrient Distribution Ranges (AMDR) for adults from the US National Academies: carbohydrate 45 to 65% of calories, protein 10 to 35% and fat 20 to 35%. A split outside these ranges is flagged, not blocked.
What it cannot tell you
- The calculator only does the arithmetic. It does not know your health, your training or how many calories you need, and no single split suits everyone.
- Food labels and real meals vary, so grams per day are a guide, not something to hit exactly. Per-meal figures assume equal meals, which most people do not eat.
- It is not for pregnancy, breastfeeding, or medical conditions such as diabetes or kidney disease, where a doctor or registered dietitian should guide what you eat.
- If you have, or have had, an eating disorder, you may prefer not to track macros or calories. A GP or doctor, or an eating-disorder charity such as Beat in the UK, can help.
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Common questions
To calculate macros, multiply your daily calories by the percentage for each macronutrient, then divide by its calories per gram: 4 for carbohydrate, 4 for protein and 9 for fat. For 2,000 calories split 50/20/30, that gives 250 g of carbohydrate, 100 g of protein and about 67 g of fat.
A commonly used balanced macro split is about 50% of calories from carbohydrate, 20% from protein and 30% from fat. It sits inside the ranges the US National Academies describe as acceptable for adults: 45 to 65% carbohydrate, 10 to 35% protein and 20 to 35% fat. Many different splits inside those ranges can work.
Carbohydrate has 4 calories per gram, protein has 4 calories per gram and fat has 9 calories per gram. These are the standard rounded values used on food labels. Fat has more than twice the energy of the other two, so the same share of calories is fewer grams.
The Acceptable Macronutrient Distribution Ranges (AMDR) for adults are 45 to 65% of calories from carbohydrate, 10 to 35% from protein and 20 to 35% from fat. They were set by the US National Academies in the Dietary Reference Intakes. They describe ranges linked with good long-term health across the population, not a rule for each person.
30% of 2,000 calories is 150 g of protein. The sum is 2,000 × 0.30 = 600 calories from protein, divided by 4 calories per gram. Over three meals that is 50 g of protein per meal.