NumberTally Macro Calculator
Turn your daily calorie goal into protein, carb, and fat targets in grams. Pick a diet preset or set your own split, cross-check protein against a per-kilo target, and compare three popular diets side by side.
Advanced options
Typical range 1.6–2.2 g/kg for active people. Compared against your percentage-based protein grams below.
How macro math works
Every macro has an energy density: protein and carbohydrate each supply about 4 kilocalories per gram, while fat supplies about 9. To turn a percentage split into grams, the calculator multiplies your calorie target by each percentage, then divides by the macro's kcal-per-gram. That is why equal percentages of protein and fat give very different gram amounts — 30% of 2,500 kcal is 187.5 g of protein but only 83.3 g of fat.
The three percentages must add to exactly 100. If they don't, the calculator shows an error instead of guessing, because any other total would silently misstate your targets.
Percentage split vs per-kilo protein
Two schools of thought set protein targets: a percentage of calories (what this calculator does by default) or grams per kilogram of body weight (common in sports nutrition, typically 1.6–2.2 g/kg for active people). They can disagree — a percentage split scales with how much you eat, while a per-kilo target scales with your body. Enter your weight in Advanced options to see both numbers side by side and decide which fits your situation.
Frequently Asked Questions
Why do protein and carbs divide by 4 but fat divides by 9?
Because of energy density: protein and carbohydrate each provide about 4 kilocalories per gram, while fat provides about 9. The calculator converts each macro's calorie share back into grams using those standard values.
What happens if my percentages do not add to 100?
The calculator shows an error and no results, because any other total would silently misstate your targets. Adjust the three percentages until they sum to exactly 100 — the defaults of 30, 40, and 30 already do.
How should I split macros across meals?
The calculator divides each daily total by your meals-per-day setting as a starting point. The daily totals matter more than any single meal — hitting the day's protein target consistently beats perfect per-meal symmetry.
Can I use this for weight loss or muscle gain?
The calculator distributes whatever calorie target you enter — it does not set the target itself. Weight change comes mostly from the calorie total relative to what you burn; the macro split shapes what that weight is made of and how you feel along the way. Pick your calorie goal first, then use this tool to turn it into grams.
Should protein be based on body weight instead of a percentage?
Many guidelines do express protein per kilogram of body weight. Enter your weight and a g/kg factor in Advanced options and the calculator shows that number next to your percentage-based result so you can compare them directly.
Estimates only — not medical advice. Talk to a healthcare professional about your nutrition.