From calories to grams
Macros — protein, carbohydrates and fat — are where your calories come from. Protein and carbs provide about 4 calories per gram, and fat about 9. To turn a daily calorie target into grams, you split the calories by percentage across the three, then divide each by its calories-per-gram. This tool does that instantly and shows the result as a bar chart.
Choosing a split
A balanced split of roughly 30% protein, 40% carbs and 30% fat suits many people. Higher-protein splits help preserve muscle when losing weight; low-carb and keto splits shift energy toward fat. The presets are a starting point and the percentages are editable, so you can match a plan from a coach or app.
Pair it with your calorie target
Macros only make sense against a calorie goal. Work out your maintenance calories with a TDEE calculator, adjust up or down for your goal, then split them here. Hitting your protein target is usually the highest-impact habit; carbs and fat can flex around it to taste.
Note: general information, not medical or nutritional advice. Individual needs vary.
Frequently asked questions
Why does fat use 9 calories per gram?
Fat is more energy-dense than protein or carbs, which each provide about 4 calories per gram. That's why a smaller weight of fat carries more calories.
Do my percentages have to add to 100?
Ideally yes. If they don't, the tool normalizes them to 100% so the grams still add up to your calorie target.
What are macros?
The three macronutrients: protein, carbohydrates and fat. They provide your calories — 4 kcal per gram for protein and carbs, 9 for fat.
How do I split my macros?
A common starting split is around 30% protein, 40% carbs and 30% fat, then adjust to your goal. The tool turns your calories into grams of each.
How much protein should I eat?
For general health, roughly 0.8 g per kilo of body weight; active people and those building muscle often aim for 1.6–2.2 g per kilo.