How macros are calculated
Protein and carbohydrate each provide 4 calories per gram; fat provides 9. Multiply your calories by each percentage, then divide by the per-gram value. At 2000 calories with 30% protein you get 2000 × 0.30 ÷ 4 = 150 g protein, 200 g carbs and 67 g fat. Set your calorie target first with the BMR calculator. Start from the daily total given by the maintenance calorie calculator.
Make your percentages add up
Your protein, carb and fat percentages should sum to 100%. If they total more or less, the gram totals will not match your calorie target. This is a general wellness estimate, not medical advice. Talk to a healthcare professional for personal guidance.
Rounding is normal too: grams are shown to the nearest whole number, so the three totals can differ from your calorie target by a handful of calories. If you are cutting, adjust that total first in the calorie deficit calculator.
Choosing a split
Common starting splits range from balanced (40/30/30) to higher-protein. Adjust based on goals and how you feel, and pair with the water intake calculator for a fuller daily plan.
A practical approach is to fix protein first, then divide what is left. Many people training regularly aim for roughly 1.6 to 2.2 grams of protein per kilogram of body weight, set fat high enough to feel satisfied, and give the rest to carbohydrate to fuel sessions. Whichever split you choose, hold it steady for a few weeks before judging it, because appetite and water shifts hide the real trend. These are general wellness figures, not medical or dietary advice. The underlying resting figure comes from the BMR calculator.
Frequently asked questions
- How many calories per gram?
- Protein and carbs have 4 calories per gram; fat has 9.
- Do my percentages need to total 100?
- Yes — protein, carb and fat percentages should add up to 100% for the math to balance.
- What is a good macro split?
- It varies, but balanced splits like 40/30/30 are a common starting point you can adjust.
- Where do I get my calorie target?
- Estimate daily burn with the BMR calculator and an activity factor, then plan macros from there.
- What happens if my percentages add up to 90 or 110?
- The grams still calculate, but they will no longer match your calorie target. At 110% you would eat above your calories and at 90% below, so check the three figures sum to 100 before trusting the totals.