Macro Calculator
Turn your daily calories into grams of protein, carbohydrate and fat, per day and per meal.
From the calorie calculator, or your own target.
Protein
165 g a day (55 g a meal)
- Carbohydrate
- 220 g a day (73 g a meal)
- Fat
- 73 g a day (24 g a meal)
2,200 kcal a day at 30/40/30 is 165 g protein, 220 g carbohydrate and 73 g fat.
How it's worked out
- Protein
2,200 kcal × 30% ÷ 4 kcal per gram165 g - Carbohydrate
2,200 kcal × 40% ÷ 4 kcal per gram220 g - Fat
2,200 kcal × 30% ÷ 9 kcal per gram73 g
- Protein66030%
- Carbohydrate88040%
- Fat66030%
- People with kidney disease or diabetes should agree protein and carbohydrate targets with their doctor.
The formula
Protein g = calories × protein % ÷ 4 · Carbs g = calories × carbs % ÷ 4 · Fat g = calories × fat % ÷ 9
Worked example
2,200 kcal at 30/40/30 is 660 kcal from protein (165 g), 880 kcal from carbohydrate (220 g) and 660 kcal from fat (73 g).
Questions people ask
How many calories are in a gram of protein, carbs and fat?
Protein and carbohydrate have 4 kcal per gram; fat has 9.
What macro split should I use?
A balanced 30/40/30 suits most people. Lower carb can help some people lose weight; endurance athletes often need more carbohydrate.
How much protein do I need?
Most adults need at least 0.8 g per kg of body weight a day, and 1.2 to 2 g per kg when building muscle or losing weight.
About this calculator
Formula and rules last checked 25 October 2026Written and tested by the CalculatorDex teamReport a problem