Macro calculator
Your daily calories split into grams of carbohydrate, protein and fat.
Where the grams come from
| Macronutrient | Share of calories | Energy per gram | Your grams |
|---|---|---|---|
| Carbohydrate | 50% | 4 kcal | 278 g |
| Protein | 20% | 4 kcal | 111 g |
| Fat | 30% | 9 kcal | 74 g |
The calorie total comes from the TDEE calculation: your resting metabolic rate multiplied by your activity level. Change the activity and every gram figure moves with it.
When this split is the wrong one
A balanced split suits most people most of the time, and it is the wrong starting point for several groups. Anyone on a medically prescribed diet should follow that instead. People training seriously usually want more protein. People managing diabetes will be working to different carbohydrate targets set with a clinician. This page has no way of knowing which of those applies to you.
Common questions
What split should I use?
This page uses 50 percent of calories from carbohydrate, 20 from protein and 30 from fat, which is a mainstream balanced split and close to most national dietary guidance. It is not the only reasonable answer. Higher protein splits are common when training hard or losing weight, and low carbohydrate approaches move the numbers a long way. None of them is universally correct.
How do grams become calories?
Carbohydrate and protein give about 4 kcal per gram, fat about 9. That is why the fat number looks small next to the others: it is the same energy in fewer grams. Alcohol, for completeness, is about 7 and is not counted here.
How much protein do I actually need?
The EU population reference intake is 0.83 g per kilogram of body weight a day for healthy adults, which is a floor for avoiding deficiency rather than a target for building muscle. Reviews of resistance training commonly land between 1.4 and 2.0 g per kilogram for that purpose. The balanced split here will usually exceed the floor comfortably.
Does hitting my macros matter more than calories?
For weight change, total energy is what moves the needle. Macros matter for how you feel, how well you hold onto muscle while losing, and how easy the diet is to stick to. Get the calories roughly right first.
Sources
Every figure above comes from one of these. Check them.
- EFSA Panel on Dietetic Products, Nutrition and Allergies (2012). Scientific Opinion on Dietary Reference Values for protein. EFSA Journal 10(2)
- Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine 52(6)
- Mifflin MD et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition 51(2)
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This is not medical advice. Body Numbers is a calculator. It does not diagnose, treat or monitor any condition, and no number it produces should replace a conversation with a doctor or a dietitian. If a result worries you, or if you are pregnant, unwell, or under eighteen, speak to a health professional.
