What are macronutrients?

Macronutrients are protein, carbohydrates, and fat — the main nutrients that provide calories in your diet.

How many calories are in each macro?

Protein and carbohydrates each provide about 4 calories per gram. Fat provides about 9 calories per gram.

What is a balanced macro split?

A common starting split is roughly 30% protein, 40% carbohydrates, and 30% fat, but optimal ratios depend on your goals, activity, and health.

Health tools

Macro Calculator

Split daily calories into protein, carbohydrates, and fat targets.

Daily calories (kcal)

Body weight (kg, optional)

Macro split

Protein and carbs provide 4 kcal per gram; fat provides 9 kcal per gram. Results update automatically.

Enter a valid daily calorie target to see protein, carbohydrate, and fat targets in grams.

How macros are calculated

Macronutrients (protein, carbohydrates, and fat) make up your daily calories. Each preset applies a percentage split, then converts calories to grams.

• Protein grams = (calories × protein %) ÷ 4
• Carb grams = (calories × carb %) ÷ 4
• Fat grams = (calories × fat %) ÷ 9

No single split fits everyone. Athletes, people managing medical conditions, and those with specific goals may need different ratios — a dietitian can help tailor a plan.

What's next?

Want a daily hydration target based on your weight and activity?

Try the Water Intake Calculator

These calculators are for educational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Read our medical disclaimer.

Frequently asked questions

What are macronutrients?: Macronutrients are protein, carbohydrates, and fat — the main nutrients that provide calories in your diet.
How many calories are in each macro?: Protein and carbohydrates each provide about 4 calories per gram. Fat provides about 9 calories per gram.
What is a balanced macro split?: A common starting split is roughly 30% protein, 40% carbohydrates, and 30% fat, but optimal ratios depend on your goals, activity, and health.