This calculator splits your daily calories into grams of protein, carbohydrate, and fat based on the percentage ratio you choose, using standard Atwater energy values.
Sample input: Daily calories: 2000, Protein (%): 30, Carbohydrate (%): 40, Fat (%): 30
Protein per day: 150 (Daily macro targets)
At 2000 calories with a 30/40/30 protein/carb/fat split, aim for 150 g protein, 200 g carbs, and 67 g fat per day.
We use the Atwater energy values: protein and carbohydrate each provide 4 calories per gram, and fat provides 9 calories per gram. Grams equal calories times the percentage, divided by the calories per gram.
A common balanced starting point is roughly 30 percent protein, 40 percent carbohydrate, and 30 percent fat, but needs vary by goal and activity. The Institute of Medicine acceptable ranges are 10 to 35 percent protein, 45 to 65 percent carbs, and 20 to 35 percent fat.
The RDA is 0.8 grams of protein per kilogram of body weight for general health. Active people and those building muscle often aim higher, around 1.4 to 2.0 grams per kilogram per research from sports nutrition bodies.
Yes. If your protein, carb, and fat percentages do not sum to 100, the tool flags it so you can adjust, because the gram totals only match your calories when the split adds up correctly.