Turn your daily calories into grams of carbs, protein and fat.
Carbs and protein give 4 kcal per gram; fat gives 9. On about 2,085 kcal with a 50/20/30 split you eat roughly Carbs 261 g, protein 104 g, fat 70 g.
Macronutrients — carbohydrate, protein and fat — supply your calories. This calculator estimates your daily calories from your body and activity, applies your goal with safe minimums, and splits them into grams using a balanced, moderate-carb, lower-carb or high-protein preset (or your own percentages).
There is no single best split: the right one depends on your preferences, activity and health. A balanced split works for most people. For targets in detail see the Protein, Carbohydrate and Fat Intake calculators.
The calculator applies the standard published formulas step by step.
| Item | Value |
|---|---|
| Maintenance calories (TDEE) | 2,085 kcal |
| Calories used for your goal | 2,085 kcal |
| Grams per meal if you eat 3 meals (carbs / protein / fat) | 87 / 35 / 23 g |
| Macro | Share | Calories | Grams |
|---|---|---|---|
| Carbohydrate | 50% | 1,043 kcal | 261 g |
| Protein | 20% | 417 kcal | 104 g |
| Fat | 30% | 626 kcal | 70 g |
| Split | Result |
|---|---|
| Balanced 50/20/30 | 2,085 kcal |
| Moderate carb 40/30/30 | 2,085 kcal |
| Lower carb 25/35/40 | 2,085 kcal |
| High protein 35/40/25 | 2,085 kcal |
Macronutrients: carbohydrate, protein and fat — the three nutrients that provide calories.
4 kcal per gram of carbohydrate or protein, 9 kcal per gram of fat (and 7 kcal per gram of alcohol).
Public-health ranges are 45–65% carbs, 10–35% protein and 20–35% fat. The best split is one you can maintain.
At least 0.8 g per kg of body weight; active people often benefit from 1.2–2.0 g per kg. See the Protein Calculator.
No. They are a tool, not a requirement. Many people do well focusing on whole foods and portions.
Grams are rounded to the nearest gram, so totals may differ by a few calories.
It uses the published formula: grams = calories × share ÷ 4 (carbs, protein) or ÷ 9 (fat) The full method and a worked example are shown on this page.
No. The calculator gives general estimates for information and education. It cannot diagnose or treat anything, so please speak to a doctor or qualified professional about your own health.
Yes. Choose centimetres or feet and inches for height, and kilograms, pounds or stone for weight; the results are converted for you.
No. Everything is calculated in your browser and nothing you enter is uploaded or saved.
