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Macro Calculator

Global tools

Enter a calorie number you already have, choose how it should be split, and this page turns it into grams of protein, carbohydrate and fat - daily, and per meal. Four common splits are offered, and so are your own percentages.

Macro Calculator - Danfio

https://danfio.com/tools/macro-calculator/ - printed from this page

Your number, from wherever you got it - this page divides it and never sets it for you.

Four published starting points plus your own percentages; the grams below are this split applied to your calories.

Used only for the grams-per-kilogram line.

Only divides the daily grams into meals; it does not change the total for the day.

Leave blank to name the files macro-split.txt and .csv.

Results update as you type. Nothing leaves your device.

Grams from the calorie number you entered

150 g / 200 g / 67 g

Protein, carbohydrate and fat for 2,000 kcal a day at 30% protein, 40% carbohydrate, 30% fat. The calorie number is the one you entered: this page divides it and does not set it, add to it or subtract from it, and it never turns it into a target or a rate.

Protein
150 g 30% of the calories, 50 g a meal
Carbohydrate
200 g 40% of the calories, 67 g a meal
Fat
67 g 30% of the calories, 22 g a meal
Calories accounted for
2,000 kcal 4 kcal per gram of protein and of carbohydrate, 9 per gram of fat
Protein per kilogram
2.14 g/kg At 70 kg: inside the range

The split in grams, and what one meal takes

MacronutrientShareGrams a dayGrams a meal (3 a day)Calories from it
Protein30%150 g50 g600 kcal
Carbohydrate40%200 g67 g800 kcal
Fat30%67 g22 g600 kcal
Total100%417 g139 g2,000 kcal

Grams come from the Atwater factors: 4 kcal per gram of protein and of carbohydrate, 9 per gram of fat, so the calories column adds back up to the number you entered. Alcohol would be 7 kcal per gram and sits in no split.

Protein per kilogram, next to the range the guidance uses

Your splitThe published rangeWhere your number sits
2.14 g/kg0.8 to 2.2 g/kginside the range

One line rather than a menu of levels: the useful question is whether the protein in a split fits the range the evidence supports, and a page that printed every level as its own row would be asking the visitor to choose one. The range runs from the RDA - a minimum to avoid deficiency in a sedentary adult - up to the top of what reviews find useful for muscle.

Every gram here comes from the 2,000 kcal you entered. This page does not work out a daily number of its own and does not second-guess that one: it has no deficit, no surplus, no target weight and no rate of change, because a page computing those quietly would be a worse answer than the page whose main job they are.
A split is a preference rather than a requirement. Total calories are what move weight; the mix between protein, carbohydrate and fat is where training, appetite and preference live. Protein is the one with a published range worth checking, which is why it gets its own line.

What this page is, and is not

  • The energy is yours. Nothing here estimates what you should eat, and the page carries no target and no rate of change.
  • Grams come from the Atwater factors and are rounded for display; the unrounded figures are in the downloads.
  • This is arithmetic, not medical advice, and it is not appropriate for pregnancy, recovery from an eating disorder, a metabolic or kidney condition, or anybody taking medication that affects weight. Those need a clinician or a dietitian rather than a calculator.

The energy is yours on purpose. This page does not estimate what you should eat, does not add a deficit or a surplus, and does not carry a target weight or a rate of change: the site has a calorie calculator whose main job those are. One number, one source, and the page states where that number came from on every render.

About this macro calculator

A macro calculator is usually sold as a plan. This one is arithmetic on a number you bring: the calorie figure is an input, the shares are a preference, and the output is grams - daily and per meal - with a single line checking the protein against the published range.

There is no target weight, no deficit, no surplus and no rate of change anywhere on the page, because those belong to the calorie calculator whose main job they are, and having two pages answer the same question would leave a visitor unable to tell which one the grams came from.

The page refuses what it cannot do honestly. A split that does not add up to 100% is printed back with the total it actually reached instead of being scaled or divided regardless, and the calories column adds the grams back up so the display can be checked against the number that was entered. Four common splits are offered as starting points, and three boxes let you type your own.

Where it should not be used: this is arithmetic, and it is not appropriate for pregnancy, recovery from an eating disorder, a metabolic or kidney condition, or anybody taking medication that affects weight - those need a clinician or a dietitian. It is also not a weight-loss plan: nothing here judges the calorie number, so nothing here should be read as one. Not a medical device and not a diagnosis; talk to a clinician.

How this macro calculator works

The calorie number is an input, not a result

A macro split is arithmetic applied to an energy number: divide the calories into shares, then divide each share by the calories per gram. It has no opinion about how large that number should be, and this page does not invent one - the field is labeled as yours, and it is the only energy in the calculation.

That is also why the page does not estimate a maintenance figure of its own. A second page quietly computing a daily number would drift from the first one, and a visitor comparing the two would have no way to tell which was which.

How a percentage becomes grams

Protein and carbohydrate carry about 4 kcal per gram and fat about 9, which are the Atwater factors used on nutrition labels. So a 30% protein share of 2000 kcal is 600 kcal of protein, which is 150 g; a 30% fat share is 600 kcal, which is 67 g, because fat is denser.

The same factors run backwards on the page: the calories column of the table multiplies the grams back out, so the display can be checked against the number you entered rather than taken on trust. Alcohol would be 7 kcal per gram and is in no split, which is worth knowing because it is the one common energy source these factors leave out.

Why a split has to total 100%

If the three shares add up to 90% or 110%, there is no honest way to print grams: scaling them up to 100% would silently answer a question nobody asked, and dividing by a total that is not 100 would produce a figure that does not match the calories. The page refuses instead, prints what the three numbers actually came to, and asks for an adjustment or a preset.

The refusal is stated in numbers rather than as a blank panel, so the visitor can see which box to change.

Four presets, your own percentages, and one line on protein

Balanced, lower carb, higher carb and even thirds are offered as starting points rather than as recommendations, because the mix between the three macros is where training, appetite and preference live - total calories are what move weight. A preset that does not fit can be overridden with three of your own percentages.

Protein density gets a single line beside the published range, from the RDA at the bottom to the top of what reviews support at the top, because the useful question is whether the grams in a split fit that range. Printing every level as a separate row would be asking a visitor to pick one and would turn a reference into a plan.

Worked examples

Each example below was run through the calculator on this page when the site was built, so the numbers match what you see when you enter the same inputs.

2000 kcal on the balanced split, three meals

Calories you entered: 2,000 kcal a day · Split: Balanced: 30% protein, 40% carbs, 30% fat · Weight: 70 kg · Meals a day: 3 · Download file name: —

Grams from the calorie number you entered

150 g / 200 g / 67 g

Protein, carbohydrate and fat for 2,000 kcal a day at 30% protein, 40% carbohydrate, 30% fat. The calorie number is the one you entered: this page divides it and does not set it, add to it or subtract from it, and it never turns it into a target or a rate.

Protein: 150 g · Carbohydrate: 200 g · Fat: 67 g · Calories accounted for: 2,000 kcal

150 g of protein, 200 g of carbohydrate and 67 g of fat, which is 50 g, 67 g and 22 g a meal. Protein works out at 2.14 g/kg for a 70 kg body, inside the published range.

2500 kcal on even thirds

Calories you entered: 2,500 kcal a day · Split: Even thirds: 33% each · Weight: 80 kg · Meals a day: 3 · Download file name: —

Grams from the calorie number you entered

206 g / 206 g / 94 g

Protein, carbohydrate and fat for 2,500 kcal a day at 33% protein, 33% carbohydrate, 34% fat. The calorie number is the one you entered: this page divides it and does not set it, add to it or subtract from it, and it never turns it into a target or a rate.

Protein: 206 g · Carbohydrate: 206 g · Fat: 94 g · Calories accounted for: 2,500 kcal

The even split gives 206 g of protein, 206 g of carbohydrate and 94 g of fat. At 2.58 g/kg the protein line sits above the top of the range the page prints, and the page says so rather than staying quiet.

Your own 40 / 30 / 30 on 1800 kcal

Calories you entered: 1,800 kcal a day · Split: Your own percentages · Protein share: 40 % of calories · Carbohydrate share: 30 % of calories · Fat share: 30 % of calories · Weight: 60 kg · Meals a day: 4 · Download file name: —

Grams from the calorie number you entered

180 g / 135 g / 60 g

Protein, carbohydrate and fat for 1,800 kcal a day at the percentages you entered: 40% protein, 30% carbohydrate, 30% fat. The calorie number is the one you entered: this page divides it and does not set it, add to it or subtract from it, and it never turns it into a target or a rate.

Protein: 180 g · Carbohydrate: 135 g · Fat: 60 g · Calories accounted for: 1,800 kcal

Percentages you type total 100%, so the page turns them into 180 g of protein, 135 g of carbohydrate and 60 g of fat - 45 g, 34 g and 15 g across four meals. For a 60 kg body the protein line reads 3.00 g/kg, above the range.

A six-meal day at 2400 kcal

Calories you entered: 2,400 kcal a day · Split: Higher carb: 25% protein, 50% carbs, 25% fat · Weight: 85 kg · Meals a day: 6 · Download file name: —

Grams from the calorie number you entered

150 g / 300 g / 67 g

Protein, carbohydrate and fat for 2,400 kcal a day at 25% protein, 50% carbohydrate, 25% fat. The calorie number is the one you entered: this page divides it and does not set it, add to it or subtract from it, and it never turns it into a target or a rate.

Protein: 150 g · Carbohydrate: 300 g · Fat: 67 g · Calories accounted for: 2,400 kcal

Higher carb gives 150 g of protein, 300 g of carbohydrate and 67 g of fat; six meals turns that into 25 g, 50 g and 11 g a plate, and 1.76 g/kg of protein for an 85 kg body sits inside the published range.

Frequently asked questions

How do I work out my macros?

Start with an energy number you trust - from the calorie calculator on this site, a dietitian, a label or your own log - then decide the shares. Protein and carbohydrate are about 4 kcal per gram and fat about 9, so each share has a straightforward conversion, which is what this page does. Nothing here decides the calories for you, and that is deliberate.

Why does this page ask me for calories instead of working them out?

Because one number should have one source. A macro page that estimated its own daily energy would be a second answer to a question the calorie calculator already answers, and the two would drift apart - leaving a visitor with no way to tell which figure the grams came from. So the field is labeled as yours, and the same number is printed in the result.

What split should I use?

There is no single right answer, which is why four common ones are offered as starting points rather than recommendations. Total calories are what move weight; the mix between protein, carbohydrate and fat is where training, appetite and preference live. Protein is the one with a published range worth checking, and the page prints that comparison as a single line.

Why does my split have to add up to 100%?

Because the arithmetic has no honest alternative. Scaling a 90% split up to 100% would answer a different question than the one you asked, and dividing through by a total that is not 100 would produce grams that do not add back up to your calorie number. The page refuses, tells you what the three boxes actually came to, and lets you fix them or pick a preset.

How much protein per kilogram is enough?

The RDA is 0.8 g per kilogram of body weight as a minimum for sedentary adults, and reviews of the evidence for gaining or keeping muscle put the useful range at roughly 1.6 to 2.2 g/kg, with no clear extra benefit above that. The page prints your grams against that range on one line rather than as a table of levels.

Do macros have to be exact every day?

No. A split is a target shape rather than a set of exact quotas, and a run of meals landing near the shares matters more than any single day landing on them. The page prints grams so a plan can be built, not so a plate can be audited.

Assumptions and sources

  • The Atwater factors - about 4 kcal per gram of protein and of carbohydrate, 9 per gram of fat - are the figures nutrition labeling and food composition tables use.
  • The bottom of the range is the RDA of 0.8 g per kilogram for sedentary adults; the top, about 2.2 g/kg, comes from reviews of protein intake for muscle gain and retention.
  • The grams and the per-meal split use the same Atwater-based rule as the calorie calculator, and both are estimates rather than prescriptions.

Last reviewed 2026-10-08. Not a medical device and not a diagnosis; talk to a clinician. Read the full disclaimer.

Where a figure on this page comes from an official agency — HUD, IRS, FICO or a state body — the site keeps a dated snapshot of the source page in its sources library, and a scheduled job re-checks that snapshot, so the number can be traced back to the document it came from.

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