Macro split calculator
HealthConvert a daily calorie target into grams of protein, carbs and fat using percentages.
Your results
Convert your calories into grams of protein, carbs and fat.
How macros are calculated
Each macro provides a different amount of energy per gram: protein and carbs 4 kcal/g, fat 9 kcal/g. We multiply the calorie target by the percentage and divide by those factors.
Do the percentages need to sum to 100?
Yes. The three macros should add up to 100% for the result to match the calorie target. If they do not, the grams will correspond to the percentages you entered.
Frequently asked questions
Answers to the most common questions about this tool.
How is this result calculated?
It uses the method and inputs described on this page to provide an informational estimate.
How accurate is the result?
It is an estimate and should be interpreted as a guide, not an exact measurement.
When should I seek professional advice?
Seek qualified advice for symptoms, pregnancy, illness, medication use, or clinical decisions.
What information do I need to enter?
Enter current, accurate details and select the correct units before calculating.
What can affect this estimate?
Individual factors such as health, activity, body composition, and measurement technique can affect it.
Sources and methodology
Methodology: Calories-to-macros conversion
Converts entered percentages to grams using 4 kcal/g for protein and carbohydrate, and 9 kcal/g for fat.
Percentages are user-defined; the tool does not prescribe a distribution.
References
No external reference is required: the mathematical calculation is described above.
Last reviewed
July 15, 2026