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Calculation Machine

Macro Calculator

Protein, carbs and fat grams for your calorie target.

Reviewed by the Calculation Machine team · How we check our maths

Your values

ⓘ Live results

Results
Protein
165 g
Carbohydrate
220 g
Fat
73 g
Protein per lb of body weight
0.97 g/lb
MacroGramsCaloriesShare
Protein16566030%
Carbs22088040%
Fat7366030%

Quick answer

Macros split calories into protein (4 kcal/g), carbohydrate (4 kcal/g) and fat (9 kcal/g) according to your training goal.

Worked example

Worked example

Using the values the calculator loads with.

Inputs

  • Daily calories2200 kcal
  • SplitBalanced 30/40/30
  • Body weight170 lb

Result

  • Protein165 g
  • Carbohydrate220 g
  • Fat73 g
  • Protein per lb of body weight0.97 g/lb

How to use the Macro Calculator

  1. 1Enter your daily calorie target.
  2. 2Choose a macro split for your goal.
  3. 3Read grams for each macronutrient.

Frequently asked questions

How much protein do I need?

0.7–1 g per pound of body weight supports muscle retention in a deficit; more is rarely harmful but rarely necessary.

Do macro ratios matter for fat loss?

Calories drive weight change; macros drive body composition, satiety and training performance.

About this calculator

Turning calories into protein, carbs and fat

Macros split your daily calories into protein (4 kcal per gram), carbohydrate (4 kcal per gram) and fat (9 kcal per gram). The calculator starts from your calorie target and applies the split you choose, then converts each share into grams you can track.

Protein is the macro worth fixing first — about 1.6 g per kg of body weight is a well-supported target for people who train. Carbs and fat can then be balanced to taste and activity.

Example

At 2,200 kcal with a 30/40/30 split: protein 660 kcal = 165 g, carbs 880 kcal = 220 g, fat 660 kcal = 73 g.

Tracking tips

  • Hitting protein and total calories gets most of the benefit; the exact carb-to-fat ratio matters less for most people.
  • Weigh foods for a week or two to calibrate your eye, then estimate.
  • Endurance athletes generally need more carbohydrate; sedentary people can go lower.

Sources

More questions

What macro split is best for fat loss?

Any split that keeps protein high and calories in a deficit works; pick the one you can stick to.

Do I need to hit my macros exactly?

Within about 5–10 g of each target is plenty.