Macro Calculator
Calculate daily protein, carbohydrate and fat targets from your calorie goal and chosen macro split for simple meal planning.
Calculate your daily macro targets
Enter your daily calories, choose a preset or set your own percentage split, and see grams of protein, carbs and fat.
How the macro calculator works
A macronutrient target breaks your daily calories into protein, carbohydrates and fat. Protein and carbohydrate provide about 4 calories per gram, while fat provides about 9 calories per gram.
The calculator multiplies your calorie target by each macro percentage, then converts those calories into grams. For example, 2,000 calories with 25% protein gives 500 protein calories, which is 125g of protein.
Macro calculator formula
Protein grams = calories × protein % ÷ 4
Carb grams = calories × carb % ÷ 4
Fat grams = calories × fat % ÷ 9
Carb % = 100 - protein % - fat %Use the Calorie Calculator first if you do not know your daily calorie target.
Worked example
Someone using 2,000 calories with a 25% protein, 50% carbohydrate and 25% fat split would get:
- Protein: 500 calories ÷ 4 = 125g
- Carbohydrate: 1,000 calories ÷ 4 = 250g
- Fat: 500 calories ÷ 9 = about 56g
That does not mean those numbers are perfect for everyone. It is a planning estimate, not a prescription.
How to use macro targets sensibly
The NHS Eatwell Guide focuses on the overall balance of food groups across a day or week, not exact macro tracking at every meal. A macro split can help with structure, but it should not replace a varied diet, medical advice or support from a registered dietitian.
Be especially cautious if you are pregnant, breastfeeding, under 18, managing diabetes, recovering from illness, have kidney disease, have a history of disordered eating, or have been given a clinical nutrition plan.
Macro calculator FAQs
What is a good macro split?
There is no single good split for everyone. A balanced starting point might be around 25% protein, 50% carbohydrates and 25% fat, but the right pattern depends on your body, activity, health and food preferences.
Should I track macros every day?
Some people find tracking useful for short-term structure. Others find it stressful or unnecessary. You can also focus on regular meals, enough protein, higher-fibre carbohydrates, fruit and vegetables, and healthy fats.
Is this calculator suitable for medical diets?
No. If you need a medical diet for diabetes, kidney disease, pregnancy, recovery, allergies, gastrointestinal conditions or another clinical reason, use professional advice rather than this calculator.
Sources and assumptions
This page uses the standard nutrition conversion values of 4 calories per gram for protein and carbohydrate and 9 calories per gram for fat. It also aligns the page wording with the NHS Eatwell Guide principle that overall dietary balance matters over a day or week.