Macro Calculator
Split your daily calories into protein, carbs and fat in grams, from your calorie target and a goal-based ratio (protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g). An estimate — ranges matter more than any single magic ratio.
Your daily macros
165 g protein · 220 g carbs · 73 g fat
At 2,200 kcal/day on the balanced — 30% protein / 40% carbs / 30% fat split.
| Macro | Grams/day | Calories | Share |
|---|---|---|---|
| Protein | 165 g | 660 kcal | 30% |
| Carbs | 220 g | 880 kcal | 40% |
| Fat | 73 g | 660 kcal | 30% |
Safety floors: never aim below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Ranges matter more than any single magic ratio. Set protein first (1.6–2.2 g/kg for lifters), then fill the rest with carbs and fat to suit your training and preference.
Formula & source — Atwater factors (Atwater & Woods, 1896; USDA)
Protein 4 kcal/g, carbohydrate 4 kcal/g, fat 9 kcal/g. Grams = (calories × share%) ÷ kcal per gram. These are the standard energy values used on nutrition labels worldwide.
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
Try next: Protein Calculator · Keto Macro Calculator · Carb Cycling Calculator