About this tool
Split a daily calorie target across protein, carbs, and fat by percentage. Result is in grams of each macronutrient per day.
Formula
grams_macro = (calories × pct_macro/100) / kcal_per_g. Protein/Carbs = 4 kcal/g. Fat = 9 kcal/g.
Worked example
2,000 kcal at 30/40/30 → Protein = (2000·0.30)/4 = 150 g. Carbs = (2000·0.40)/4 = 200 g. Fat = (2000·0.30)/9 ≈ 67 g.
Notes
Common macro splits: 40/30/30 (Zone), 30/40/30 (general fitness), 20/50/30 (endurance), 25/5/70 (keto). Percentages must sum to 100%.