Macro Calculator

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About the Macro Calculator

Macronutrients - protein, carbohydrates, and fat - are the building blocks of your diet, and getting the right balance supports your specific fitness goal.

Formula Used

Protein (g) = (Calories × 30%) / 4 Carbs (g) = (Calories × 40%) / 4 Fat (g) = (Calories × 30%) / 9

How It Works

This calculator first estimates your daily calorie needs using the Mifflin-St Jeor equation and activity level, adjusts for your goal, then splits calories into a balanced 30% protein / 40% carb / 30% fat ratio.

Step by Step

  1. Calculate your total daily calorie needs (TDEE) adjusted for your goal.
  2. Split total calories into 30% protein, 40% carbs, and 30% fat.
  3. Convert each calorie amount into grams (4 kcal/g for protein & carbs, 9 kcal/g for fat).

Worked Example

Example: A 2200 kcal/day target:

Protein = (2200×0.30)/4 = 165g, Carbs = (2200×0.40)/4 = 220g, Fat = (2200×0.30)/9 = 73g

Frequently Asked Questions

Why this particular macro split?

A 30/40/30 protein/carb/fat split is a balanced starting point suitable for most general fitness goals; specific sports or diets may use different ratios.

How is protein converted to grams?

Protein and carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram, which is used to convert the calorie split into grams.

Can I customise the ratio?

This calculator uses a standard balanced ratio; if you follow a specific diet like keto or high-protein, your ideal split may differ.