Calculyn

Macro Calculator

Split your daily calories into protein, carbs and fat grams.

Results update as you type.

Protein per day

165g
Carbohydrates
220g
Fat
73g
  • Protein 30%30%
  • Carbs 40%40%
  • Fat 30%30%
Protein per day165

Health results are general estimates, not a diagnosis or a substitute for advice from a doctor or registered dietitian.

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How it works

Protein and carbohydrates provide 4 calories per gram; fat provides 9. We split your calories by the chosen percentages and convert to grams.

Formula

Protein g = calories × % ÷ 4
Carbs g = calories × % ÷ 4
Fat g = calories × % ÷ 9

Example

2,200 calories on a balanced plan: 165 g protein, 220 g carbs, 73 g fat.

Assumptions & limitations

  • Based on population formulas that may not fit athletes, pregnancy, children or medical conditions.

Frequently asked questions

Which diet style is best?

The best split is one you can stick to. Hitting your calorie and protein targets matters most for most goals.