Macro calculator
Split daily calories into grams of protein, fat and carbs with a preset or your own percentages.
- ๐บ๐ธ US federal & state rules
- See sources
Daily macros for 2,200 calories
138 g protein, 73 g fat, 248 g carbs
Balanced split: 25% protein, 30% fat, 45% carbs
- Protein
- 138 g (550 cal)
- Fat
- 73 g (660 cal)
- Carbs
- 248 g (990 cal)
This is an example. Enter your numbers above and press the button to see your own result.
Per meal (3 meals a day)
| Protein | 46 g |
|---|---|
| Fat | 24 g |
| Carbs | 83 g |
Other splits at the same calories
| Balanced (25/30/45) | 138 g P, 73 g F, 248 g C |
|---|---|
| Low carb (30/45/25) | 165 g P, 110 g F, 138 g C |
| High protein (35/25/40) | 193 g P, 61 g F, 220 g C |
- This split sits inside the adult ranges set by the National Academies (protein 10 to 35%, fat 20 to 35%, carbs 45 to 65% of calories).
- Alcohol has about 7 calories per gram and is not counted here.
- This is an estimate for general information, not medical advice. Talk to a doctor or registered dietitian before a big change in diet or exercise, especially if you are pregnant or have a health condition.
Show the math
| Protein | 2,200 ร 25% รท 4 cal/g = 137.5 g |
|---|---|
| Fat | 2,200 ร 30% รท 9 cal/g = 73.3 g |
| Carbs | 2,200 ร 45% รท 4 cal/g = 247.5 g |
What to do next
How it works
Pick a split or enter your own percentages. The calculator multiplies your daily calories by each share and divides by the energy per gram: 4 calories for protein, 4 for carbohydrate and 9 for fat. It then divides the grams across your meals.
The presets are Balanced (25% protein, 30% fat, 45% carbs), Low carb (30/45/25) and High protein (35/25/40). Custom percentages must add up to 100.
Things to keep in mind
The adult ranges from the National Academies (protein 10 to 35%, fat 20 to 35%, carbohydrate 45 to 65% of calories) are wide on purpose. The result shows when your split falls outside them.
Food labels round, and fiber and alcohol complicate the count, so treat the grams as a target zone. If you have diabetes, kidney disease or another condition, plan macros with your doctor or a registered dietitian. This is not medical advice.
Sources
- Institute of Medicine Acceptable Macronutrient Distribution Ranges, summarized in Macronutrients and Human Health for the 21st Century (Nutrients 2020)Checked 2026-10-19
- Wolfe RR et al. Optimizing protein intake in adults: RDA compared with the AMDR. Adv Nutr 2017Checked 2026-10-19
- Dietary Guidelines for Americans 2005, AMDR tableChecked 2026-10-19
Frequently asked questions
How do I calculate macros?
Multiply your calories by each percentage, then divide by calories per gram: 4 for protein and carbs, 9 for fat. At 2,200 calories, 25% protein is 550 calories, which is about 138 g.
What is a good macro split?
For most adults the National Academies ranges are 10 to 35% protein, 20 to 35% fat and 45 to 65% carbs. A split like 25/30/45 fits all three. Low carb and keto plans go outside the carb range on purpose.
What are the macros for 2,000 calories on a balanced split?
At 25% protein, 30% fat and 45% carbs you get 125 g protein, about 67 g fat and 225 g carbs.
Should I set protein by percent or by body weight?
Body weight is usually more useful. If the percent gives you less than about 0.36 g per pound (0.8 g per kg), raise protein. The protein calculator does this check.