Macro Calculator
Protein, carbs and fat in grams
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About this calculator
Enter your daily calorie target and choose a split. The calculator converts percentages into grams using 4 kcal per gram of protein and carbs and 9 kcal per gram of fat.
The formula
Grams = calories × share ÷ kcal per gram (protein 4, carbs 4, fat 9)
Worked example2,000 kcal at 40/30/30 → 200 g carbs, 150 g protein, 67 g fat.
Frequently asked questions
Which split should I choose?
Balanced suits most people; high-protein helps when dieting or training hard.
Do macros matter more than calories?
Calories decide weight change; macros influence fullness and muscle maintenance.
Is alcohol counted?
No. It adds 7 kcal per gram on top of the macros.
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