Macro Calculator
Enter your calorie target and choose a macro split to see how many grams of protein, fat and carbohydrate to eat each day.
Protein
165 g (660 kcal)
Fat
73 g (660 kcal)
Carbohydrate
220 g (880 kcal)
Protein per kg of body weight
2.2 g/kg
Fibre target (14 g per 1,000 kcal)
31 g
How this was worked out
- Step 1Protein: 660 kcal ÷ 4 kcal/g = 165 g
- Step 2Fat: 660 kcal ÷ 9 kcal/g = 73 g
- Step 3Carbohydrate: 880 kcal ÷ 4 kcal/g = 220 g
Protein and carbohydrate provide about 4 kcal per gram; fat provides about 9 kcal per gram.
Important
This tool provides an estimate for general information only. It is not a medical diagnosis, and it does not replace advice from a qualified health professional. Body composition, ethnicity, age and medical history all affect the real picture — speak to a doctor or dietitian before making changes to your diet, training or medication.Formula
Example
Input
2,200 kcal, balanced split
Result
165 g protein, 73 g fat, 220 g carbs
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