Macro calculator

Macro calculator: grams of protein, carbs and fat

To calculate macros, multiply your daily calories by the percentage for each nutrient, then divide by 4 for protein and carbs or by 9 for fat. This macro calculator does it for you with three splits that sit within the ranges listed for adults. Results are estimates, not medical advice.

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Last updated 17 October 2026 · By Haris, founder of AiSejahtera · Nutrition content review

Use the macro calculator

Daily calories Meals per day345 Split Balanced: 20% protein, 50% carbs, 30% fat Higher protein: 30% protein, 40% carbs, 30% fat Lower fat: 25% protein, 55% carbs, 20% fat

Calculate my macros

How do I calculate my macros?

Start with your daily calorie target, choose the share of calories for protein, carbs and fat, then convert each share to grams. Protein and carbohydrate give 4 calories per gram and fat gives 9. For 2,000 calories at 20% protein, that is 400 calories, or 100 grams of protein.

Not sure of your calories? Use the calorie calculator or TDEE calculator first.

How many calories are in a gram of protein, carbs and fat?

Protein and carbohydrate provide about 4 calories per gram and fat about 9 calories per gram. These are the standard Atwater factors used on most nutrition labels. Alcohol provides about 7 calories per gram. They are averages, so labelled totals can differ slightly.

Do macro percentages work the same for everyone?

No. The U.S. National Academies list acceptable ranges for adults of 10 to 35% of calories from protein, 45 to 65% from carbohydrate and 20 to 35% from fat. Within those ranges the best split depends on your goals, training, preferences and health, so adjust with a professional if you need to.

Is a high-protein split better for weight loss?

Some people find a higher-protein split helps them feel full, which can make a calorie target easier to follow. It is not right for everyone, for example people with kidney disease. Check with your doctor or dietitian before making big changes to protein intake.

Log what you eat in the app

A target only helps if you know what you eat. AI Calorie estimates calories and macros from a photo or a short description. It is free to start with daily limits: see pricing. This calculator is not medical advice; see medical review.

Sources

1. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. (Acceptable Macronutrient Distribution Ranges.)
2. Merrill AL, Watt BK. Energy value of foods: basis and derivation. USDA Agriculture Handbook No. 74; 1955. (Atwater factors: 4, 4 and 9 calories per gram.)

AI Calorie gives general nutrition information and AI-generated estimates. It is not medical advice. See medical review and our Terms of Use.