How macros are calculated
Each macronutrient provides a fixed amount of energy: protein and carbohydrates give 4 kcal per gram, and fat gives 9 kcal per gram. To find the grams, take the share of calories for that macro and divide by its energy per gram.
grams = calories × share ÷ kcal per gram
On 2,000 kcal with 30% protein: 2,000 × 0.30 ÷ 4 = 150 g of protein.
Which split should I choose?
- Balanced suits general health and steady weight control.
- High protein helps keep muscle while losing fat and keeps you fuller.
- Low carb and keto reduce carbohydrates and raise fat.
- High carb supports endurance training.
Many guidelines suggest 1.2–2.0 g of protein per kilogram of body weight for active people.
This calculator gives general information for healthy adults. It is not medical advice. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise.