Health & Fitness · Calories & Diet
Macro Calculator — Protein, Carbs & Fat
Split your daily calories into protein, carbohydrate and fat for a balanced, high-protein, low-carb, keto or custom diet — or set protein by body weight (g per kg) and share the rest. Get grams per day and per meal, a fibre target, and a check against the recommended ranges.
Your inputs
Quick start — try a typical case
Your maintenance or goal calories — the Calorie calculator works this out.
Carbs / protein / fat as % of calories.
Your result Live
Your Daily Macros
100 g protein · 250 g carbs · 67 g fat
For 2,000 kcal a day
- Protein
- 100 g a day · 33 g a meal · 20% of calories
- Carbohydrates
- 250 g a day · 83 g a meal · 50% of calories
- Fat
- 67 g a day · 22 g a meal · 30% of calories
- Fibre Target
- 28 g a day (14 g per 1,000 kcal)
- Protein · 20%100 g
- Carbs · 50%250 g
- Fat · 30%67 g
Spread protein across meals; choose whole grains, pulses, vegetables and fruit for carbs, and nuts, seeds and plant oils for fat.
Population-average estimates for healthy adults, not medical advice. Talk to a doctor or registered dietitian before major changes to diet or exercise, or if you are pregnant or have a health condition.
How this is calculated
Grams = calories × share ÷ energy per gram (protein 4, carbs 4, fat 9 kcal/g) · Protein by weight = kg × g/kg
- Usual ranges (AMDR)
- Carbs 45–65 %, protein 10–35 %, fat 20–35 % of calories for adults
- Fibre
- 14 g for every 1,000 kcal
Macronutrients are the three sources of calories: protein and carbohydrate give 4 kcal per gram, fat 9. Divide your daily calories by the split for your diet style to get grams. If you train or are cutting calories, setting protein by body weight (often 1.6 g/kg) protects muscle; the remaining calories are shared between carbs and fat in your diet's proportion.
Assumptions & sources
- Healthy adults; calories from alcohol and fibre's lower energy aren't separated.
- 1Dietary Reference Intakes — Acceptable Macronutrient Distribution Ranges — National Academies (Institute of Medicine)
- 2Nutrient Requirements for Indians — Recommended Dietary Allowances (2020) — ICMR – National Institute of Nutrition
- 3Dietary Guidelines for Americans 2020–2025 (fibre: 14 g per 1,000 kcal) — USDA / HHS
Calculator ID HLTH-MACRO-001 · version 1.0.0
Common questions
How much protein do I need a day?
About 0.8–1 g per kg of body weight for most adults; 1.4–2.0 g/kg if you strength-train regularly or are losing weight. A 70 kg person needs roughly 56–70 g, or 100–140 g when training.
What macro split is best for weight loss?
Calories matter most. A higher protein share (25–35 %) helps you stay full and keep muscle; the carb–fat balance can follow your preference.