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Macro Calculator

Split your daily calories into protein, carb and fat targets in grams.

Inputs

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Saved Scenarios

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Protein (g)

150

Carbs (g)

200

Fat (g)

67

Spark says

How it's calculated

Formula

Protein (g)=Calories×Protein%4Fat (g)=Calories×Fat%9Protein\ (g) = \dfrac{Calories \times Protein\%}{4} \quad\quad Fat\ (g) = \dfrac{Calories \times Fat\%}{9}
4
— Calories per gram of protein or carbs
9
— Calories per gram of fat

What is the Macro Calculator?

Macros (macronutrients) — protein, carbohydrates and fat — each provide a different amount of energy per gram. This calculator splits a calorie target into grams of each.

How to use it

  1. 1 Enter your daily calorie target.
  2. 2 Set your desired percentage split between protein, carbs and fat (should total 100%).

Worked examples

2,000 calories, 30/40/30 split

150g protein, 200g carbs, 67g fat.

Try it

Frequently asked questions

Why do fat grams use 9 instead of 4?

Fat provides about 9 calories per gram, versus 4 calories per gram for protein and carbohydrates — that's why the same percentage share produces fewer grams for fat.

Sources & references