Macro Calculator

Daily protein, carbohydrate and fat targets in grams from your calorie goal and chosen macro split.

Enter values

Result

Protein

165 g

30% protein · 40% carbs · 30% fat of 2,200 kcal.

Educational estimate only — not medical advice. Talk to a healthcare professional about your individual situation.

Daily protein, carbohydrate and fat targets in grams from your calorie goal and chosen macro split.

Also known as: macros calculator, macronutrient calculator, iifym calculator, protein carbs fat split, macro-percentage.

Enter daily calories, split and the other fields.
The result updates instantly as you type — press Calculate (or Enter) at any time.
Review the breakdown shown under the main result.
Use Copy result or Share to save the answer or send a link with your inputs.

Grams = calories × % ÷ (4 for protein/carbs, 9 for fat)

Using the values pre-filled in the calculator above:

the calculator returns: