Macro Calculator
Calculate your daily macronutrient needs based on your calorie target and preferred macro split.
Daily Macros
How to use the Macro Calculator
- Enter your daily calorie target (use the TDEE calculator if unsure).
- Pick a macro split or choose Custom.
- For Custom, enter carb, protein and fat percentages that add up to 100.
- Click Calculate to see grams of each macro.
Formula used
Worked example
2,000 kcal per day
Balanced 40/30/30: 200 g carbs, 150 g protein, 67 g fat
Keto 5/25/70: 25 g carbs, 125 g protein, 156 g fat
Choosing a split
Balanced suits most people. Low carb can help some people control appetite. High carb fits endurance athletes. Keto is very restrictive and best done with medical guidance. Total calories matter most for weight change; macros mainly affect satiety, energy and muscle retention.
Tips for accurate results
- Set protein first (about 1.2–2 g per kg), then divide the rest between carbs and fat.
- Track for 2–3 weeks and adjust based on results.
- Fibre counts within carbs; aim for 25–35 g a day.
Frequently Asked Questions
Macronutrients: carbohydrates, protein and fat, which supply calories.
Fat provides 9 kcal per gram, while carbs and protein provide 4.
A calorie deficit with higher protein (around 30%) works well for most people.
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Content reviewed by Vinod, Easy Smart Calculator · Last updated October 2026
Macronutrient Basics
- Protein: 4 calories per gram — builds and repairs tissues
- Carbohydrates: 4 calories per gram — primary energy source
- Fat: 9 calories per gram — hormone production, vitamin absorption