Macronutrient Calculator
Split a daily calorie target into protein, carbs, and fat grams. Pick a preset — balanced, high-protein, low-carb, or keto — and get the gram targets for each macro.
A common balanced split is 30% protein, 40% carbs, 30% fat. At 2,000 calories that is about 150g protein, 200g carbs, and 67g fat.
Calculator Inputs
Your target calories for the day.
Standard macro splits. These are estimates, not medical advice.
Real-time culinary physics & USDA FoodData Central calculation engine.
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Formula & Calculation Methodology
Step-by-Step Usage Guide:
- Enter your daily calorie target.
- Pick the macro profile closest to how you eat.
- Use the gram targets to plan meals across the day.
Practical Worked Example
A 2,000 kcal day on the balanced profile.
Protein: 2000 × 30% ÷ 4 = 150g. Carbs: 2000 × 40% ÷ 4 = 200g. Fat: 2000 × 30% ÷ 9 ≈ 67g.
Common Kitchen Mistakes & Failure Modes
- •Treating macro targets as exact prescriptions rather than ranges.
- •Ignoring fiber and food quality while chasing macro numbers.
- •Setting a calorie target without considering activity level.
Frequently Asked Questions (FAQs)
What is a good macro split for beginners?
The balanced 30/40/30 split (protein/carbs/fat) is a sensible starting point for most people eating around maintenance calories.
How many grams of protein do I need?
It depends on body weight and activity. As a rough range, many active adults aim for 1.6–2.2g per kg of body weight per day.
Is keto 25/5/70 the standard keto split?
Classic keto is usually around 70–75% fat, 20–25% protein, and 5–10% carbs. The preset here uses 25/5/70 as a representative split.