Get your daily protein, carb, and fat targets in grams — based on your calorie goal and preferred macro split.
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How This Is Calculated
We calculate your daily calorie target the same way as our Calorie Calculator, then split those calories into grams of protein, carbs, and fat using your chosen ratio.
Converting Calories to Grams
Protein and carbs both provide about 4 calories per gram, while fat provides about 9 calories per gram. We multiply your target calories by each macro’s percentage, then divide by its calories-per-gram.
Balanced works well for most people. Low Carb suits those managing blood sugar or prioritizing fat loss. High Protein favors muscle retention during a calorie deficit.
Macros are targets to guide habits, not daily pass-or-fail rules.
Use these numbers to plan meals consistently, then adjust based on progress, food preferences, training demands, and any clinical guidance you follow.
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