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Macro calculator

Turn a daily calorie number into grams of protein, carbs and fat with a split you can pick. Uses 4, 4 and 9 calories per gram. Not medical advice.

Not sure? Use the calorie calculator first.
Split

Balanced: 25% protein, 45% carbs, 30% fat.

Your macros
125g protein
225g carbs
67g fat
Calories2,000 kcal

Uses 4 calories per gram of protein and carbs, and 9 per gram of fat. A starting point, not medical advice.

How the macro calculator works

Enter your daily calories, pick a split, and the calculator turns each percentage into grams. It uses the standard energy values: 4 calories per gram of protein, 4 per gram of carbohydrate and 9 per gram of fat.

For example, 2,000 calories at 25% protein is 500 calories of protein, which is 125 grams. (Illustrative.)

Picking a split

  • Balanced: 25% protein, 45% carbs, 30% fat.
  • Higher protein: 30% protein, 40% carbs, 30% fat.
  • Lower carb: 30% protein, 30% carbs, 40% fat.
  • Higher carb: 20% protein, 55% carbs, 25% fat.

There is no single best split. Choose the one you can enjoy and keep up, and adjust it if your needs change. Unsure of your calories? Start with the calorie calculator.

Macros are targets, not rules

Most people do well hitting rough numbers most days, not perfect ones every day. That's why Ramen marks uncertain numbers with a "~" and never turns a number red. You can see your protein, carbs and fat beside each line you type. It's coming soon to iPhone. Join the waitlist.

Want the longer version? Read how to calculate macros or see the macro tracker app.

Questions people ask.

How do I calculate my macros?

Start with your daily calories, choose a protein, carb and fat percentage, then convert each to grams using 4 calories per gram for protein and carbs and 9 for fat. The calculator does it in one step.

How many calories are in a gram of protein, carbs and fat?

Protein and carbohydrate have about 4 calories per gram and fat has about 9. Alcohol has about 7, which this calculator doesn't include.

What is the best macro split?

There isn't one best split. A balanced split is a common starting point, and the right one depends on your preferences, activity and health. Ask a doctor or dietitian if you have a specific goal or condition.

Do I need to hit my macros exactly?

No. Food labels and portion sizes are estimates, so aim for the right neighbourhood on most days. A calm, consistent log beats a perfect one you give up on.

How can I track macros without scanning barcodes?

Type what you ate in plain words and read the protein, carbs and fat beside each line. Ramen works this way, with no scanning or searching. It's coming soon to iPhone.

More tools.

Calorie calculator

Estimate how many calories you use in a day.

Protein calculator

Find a daily protein range in grams.