2,000 kcal, balanced (30/40/30)
600 kcal of protein is 150 g, 800 kcal of carbs is 200 g, and 600 kcal of fat is about 67 g.
Macro Calculator
Split daily calories into grams of protein, carbohydrate and fat for balanced, low-carb, high-protein or endurance diets.
Result
Enter your values and select Calculate to see the result.
Runs in your browser — nothing you enter is sent to a server.
How the Macro Calculator works
Enter your daily calorie target — the Calorie Calculator can estimate it — and choose a split. The calculator divides the calories between protein, carbohydrate and fat and converts each to grams.
Formula
grams = calories × share ÷ kcal per gram
Protein and carbohydrate have 4 kcal per gram; fat has 9.
Examples
2,000 kcal, low carb (40/20/40)
200 g protein, 100 g carbs and about 89 g fat.
Frequently asked questions
Which split is best?
The one you can keep to. Total calories matter most for weight change; enough protein helps keep muscle, especially when losing weight.
Does alcohol count?
Alcohol has about 7 kcal per gram and isn't a macronutrient here — count it in your calories.
Should I track fibre?
Fibre is part of carbohydrates. Many adults benefit from eating more of it.
Information:
Good to know
For general information only — not medical advice, diagnosis or treatment. Talk to a doctor or other qualified professional about your health.
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