Macro Calculator

Split your daily calories into protein, carbs and fat grams for your goal.

Was this tool helpful?

Thanks for the feedback!

The macro calculator turns a daily calorie target into grams of protein, carbohydrate and fat. Enter your daily calories, choose one of four diet splits, and it shows each macro in grams with its percentage, plus a one-line summary such as "150P · 200C · 67F (g)" that is easy to copy into a food-tracking app.

The four splits on offer

Diet split	Protein / Carbs / Fat	Suits
Balanced	30 / 40 / 30	General eating, most people
Low carb	40 / 20 / 40	Cutting starches and sugar
High protein	40 / 35 / 25	Fat loss while training
Keto	25 / 5 / 70	Ketogenic diets

The numbers in each option's name are always in the order protein, carbs, fat, as percentages of your calories.

How percentages become grams

Protein and carbohydrate supply about 4 kcal per gram and fat about 9 kcal per gram (the Atwater factors used on food labels). So the tool multiplies your calories by each percentage and divides by 4 or 9, rounding to whole grams:

2,000 kcal, Balanced: protein 600 kcal ÷ 4 = 150 g; carbs 800 kcal ÷ 4 = 200 g; fat 600 kcal ÷ 9 = 66.7, shown as 67 g.
1,800 kcal, High protein: 180 g protein, 158 g carbs (157.5 rounded up), 50 g fat.
2,000 kcal, Keto: 125 g protein, 25 g carbs, 156 g fat.

Because of rounding, the grams multiplied back out may differ from your target by a few calories. That is normal and makes no practical difference.

Check your protein against your body weight

Percentage splits scale protein with calories, not with your size, so it is worth a quick sanity check in grams per kilogram. The general adult recommendation is about 0.8 g/kg, and around 1.6 g/kg is a commonly cited target for people doing strength training. A 60 kg woman on 1,600 kcal Balanced gets 120 g, which is 2.0 g/kg and plenty. An 85 kg man on 2,000 kcal Keto gets 125 g, only about 1.5 g/kg, so he may want more.

A typical dal, rice and roti day leans heavily towards carbs, so reaching 30–40% protein usually means adding foods like paneer, curd, eggs, soya chunks, chicken, fish or a protein supplement.

Tips for following your numbers

Get the calorie figure first from the calorie calculator; a wrong starting number makes perfect macros pointless.
Read labels per 100 g. Packaged food sold in India shows energy, protein, carbohydrate and fat per 100 g or 100 ml, which makes weighing portions straightforward.
Hit protein and total calories first; the carb and fat split matters less for most people than consistency.
Alcohol provides about 7 kcal per gram and is not part of any split here, so drinks eat into your budget without counting as a macro.

These splits are general templates rather than individual nutrition advice; anyone with diabetes, kidney disease or a medical diet should check with a doctor first.

Frequently asked questions

Why is fat divided by 9 when protein and carbs are divided by 4?

A gram of fat provides about 9 kcal, more than twice the roughly 4 kcal in a gram of protein or carbohydrate. The same calorie share of fat therefore weighs less than half as much.

Which macro split is best for fat loss?

The calorie deficit drives fat loss; the split mainly affects hunger and muscle retention. High protein (40/35/25) is a good default because protein is filling and helps preserve muscle.

Is the 25 g of carbs on the keto setting total or net carbs?

The tool simply takes 5% of your calories and divides by 4, so it does not separate fibre. Many keto followers count net carbs, which is total carbs minus fibre.

Can I set my own custom macro percentages?

Only the four preset splits are available. For a custom ratio, multiply your calories by each percentage and divide by 4 for protein and carbs or 9 for fat.

How much protein do I actually need per day?

The general adult baseline is about 0.8 g per kg of body weight, and people who strength train often aim for around 1.6 g per kg. Compare your protein grams with your weight to check.