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SnapCalculations

Macro Calculator

Estimate your daily calories from your body and activity, or enter your own target, then split it into grams of protein, carbs and fat.

Daily calories
Sex
years
Height in
ft
in
Weight in
kg

Daily target

2,558 kcal

Protein 192 g · Carbs 256 g · Fat 85 g

Protein
192 g (767 kcal)
Carbs
256 g (1,023 kcal)
Fat
85 g (767 kcal)
Protein per meal (3 meals)
64 g
Protein per kg of body weight
2.7 g

Step-by-step solution

Worked out with your numbers. Change any value above and the steps update.

  1. 1

    Protein: 30% of calories ÷ 4 kcal per gram

    2,558 × 0.3 ÷ 4 = 192 g

  2. 2

    Carbs: 40% of calories ÷ 4 kcal per gram

    2,558 × 0.4 ÷ 4 = 256 g

  3. 3

    Fat: 30% of calories ÷ 9 kcal per gram

    2,558 × 0.3 ÷ 9 = 85 g

How it works

  • Daily calories come from the Mifflin–St Jeor equation times your activity level, then −500, −250 or +500 kcal for your goal.
  • Each macro gets a share of those calories, set by the split you choose (for example 30% protein, 40% carbs, 30% fat).
  • Calories are turned into grams: protein and carbs have 4 kcal per gram, fat has 9 kcal per gram.

Worked examples

2,000 kcal, balanced

How many grams of protein, carbs and fat are in a 2,000 kcal balanced (30/40/30) diet?

  1. Protein: 2,000 × 30% = 600 kcal ÷ 4 = 150 g.
  2. Carbs: 2,000 × 40% = 800 kcal ÷ 4 = 200 g.
  3. Fat: 2,000 × 30% = 600 kcal ÷ 9 = 66.7 g.

Answer: 150 g protein, 200 g carbs, 67 g fat

Try this example

1,800 kcal, high protein

What are the macros for 1,800 kcal on a high-protein (40/35/25) split?

  1. Protein: 1,800 × 40% = 720 kcal ÷ 4 = 180 g.
  2. Carbs: 1,800 × 35% = 630 kcal ÷ 4 = 157.5 g.
  3. Fat: 1,800 × 25% = 450 kcal ÷ 9 = 50 g.

Answer: 180 g protein, 158 g carbs, 50 g fat

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Frequently asked questions

Which macro split should I choose?

Balanced suits most people. High protein helps preserve muscle while losing weight. Low carb and keto suit people who prefer fewer carbs. The best split is one you can stick to.

How much protein do I need?

Many sports nutrition guidelines suggest about 1.4–2.0 g per kg of body weight for active people. The calculator shows your protein per kg so you can compare.

Results are estimates for general information and are not financial, medical or professional advice.