Macro Calculator
Turn your daily calorie target into protein, carb and fat grams with balanced, high-protein, low-carb, keto or custom splits. Per-meal grams included.
About the Macro Calculator
Calories decide whether you gain or lose weight; macros decide how it feels and what you keep. This macro calculator splits your daily calorie target into grams of protein, carbohydrate and fat using preset ratios — balanced (20% protein / 50% carbs / 30% fat), high protein (30/40/30), low carb (40/20/40) or keto (25/5/70) — or any custom percentages you set. The conversion uses the standard energy densities: protein and carbs carry 4 kcal per gram, fat 9 kcal per gram.
On 2,000 kcal with the high-protein split: protein = 2,000 × 30% ÷ 4 = 150 g, carbs = 2,000 × 40% ÷ 4 = 200 g, fat = 2,000 × 30% ÷ 9 ≈ 67 g. The tool shows calories, grams and a per-meal breakdown for each macro, since spreading protein across 3–4 meals supports muscle retention better than one large serving.
Enter your calorie target from our calorie or TDEE calculator, pick the split that matches your goal — higher protein for fat loss or muscle building, moderate splits for general health — and adjust to taste: a desi diet heavy in roti, rice and daal fits comfortably in the balanced split, while keto requires major changes. Macro targets are guidance, not medical advice.
How to Use the Macro Calculator
- 1Enter your daily calorie target (use a calorie/TDEE calculator if unsure).
- 2Pick a preset — balanced, high protein, low carb or keto — or set custom percentages.
- 3Read your daily grams of protein, carbs and fat.
- 4Use the per-meal breakdown to plan 3 meals.
Frequently Asked Questions
How do I calculate macros from calories with an example?
Multiply calories by each macro's percentage, then divide by its energy density (4 kcal/g for protein and carbs, 9 kcal/g for fat). At 2,000 kcal with 30% protein / 40% carbs / 30% fat: protein 150 g, carbs 200 g, fat 67 g.
What is the best macro split for weight loss?
The deficit does the losing; macros protect muscle and appetite. A high-protein split (around 30% protein, e.g. 30/40/30) is the common evidence-based choice — on an 1,800 kcal cut that is 135 g protein, which preserves lean mass and keeps you fuller. Choose carbs vs fat by preference; adherence beats ideology.
How many grams of protein, carbs and fat should I eat to build muscle?
In a small surplus (say 2,600 kcal for a 70 kg lifter), 25–30% protein works out to 160–195 g — comfortably above the 1.6–2.2 g/kg research range — with the rest split between carbs to fuel training (45–50%) and fat (25–30%). The calculator lets you dial these exactly.
Why do fat grams look so much smaller than carb grams?
Because fat is more than twice as energy-dense: 9 kcal per gram versus 4 for carbs and protein. At 2,000 kcal, 30% of calories from fat is only 67 g, while 30% from carbs would be 150 g. Same calories, very different weights on the plate.
What is a keto macro split?
Roughly 70% fat, 25% protein and 5% carbs. On 2,000 kcal that is about 156 g fat, 125 g protein and only 25 g carbs — less than two rotis or one plate of rice, which is why keto demands a complete overhaul of a typical South Asian diet. Check with a doctor before starting, especially with diabetes medication.
Do my macros need to hit the targets exactly every day?
No. Staying within ±5–10 g of each target, and hitting the weekly protein average, delivers essentially all the benefit. Prioritise in this order: total calories first, protein second, then let carbs and fat float with your meals — the basis of flexible dieting (IIFYM).