How it works
Split a daily calorie target into protein, carbohydrate, and fat grams by goal.
Enter your daily calorie target and a goal (maintain, fat loss, or muscle gain). The calculator applies goal-based macro ratios and converts them to grams using 4 kcal/g for protein and carbs and 9 kcal/g for fat.
Formula
Protein g = calories × protein% ÷ 4; carbs g = calories × carbs% ÷ 4; fat g = calories × fat% ÷ 9.
P/C/F- Macro ratios by goal (% of calories)
kcal- Daily calorie target (kcal)
Examples
- 2000 kcal, maintainCalories 2000 · goal maintain≈ 150 g protein · ≈ 200 g carbs · ≈ 67 g fat
Frequently asked questions
What ratios does each goal use?
Maintain: 30% protein / 40% carbs / 30% fat. Fat loss: 40% / 30% / 30%. Muscle gain: 30% / 50% / 20%.
Are these ratios right for everyone?
No. They are common starting points. Athletes, medical conditions, and preferences can shift the ideal split — consult a professional.
How to read the result
Grams are what you would track for each macronutrient. The split is a starting framework, not a medical prescription.
Limitations
Generic ratios; does not base protein on lean body mass or training. Not intended to treat or diagnose any condition.
Source: Macronutrient energy values: 4 kcal/g protein and carbohydrate, 9 kcal/g fat.