Free tool
Macro calculator
Turn a daily calorie target into grams of protein, carbohydrate and fat. Nothing you enter is stored or sent.
Daily macros for 2,000 kcal
- Protein
- 100 g
- 20% of calories
- Carbohydrate
- 250 g
- 50% of calories
- Fat
- 67 g
- 30% of calories
Grams are rounded. Use them as a starting point, not a prescription.
How the grams are calculated.
Each macro's share of your calories is divided by its energy content: 4 kcal per gram for protein and carbohydrate, 9 kcal per gram for fat. Splits are checked against the adult Acceptable Macronutrient Distribution Ranges: protein 10–35%, carbohydrate 45–65% and fat 20–35% of calories.
Source: Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
Learn more about tracking macrosQuestions about macros.
How are macro grams calculated?
Each macro's share of your calories is divided by its energy content: 4 kcal per gram for protein and carbohydrate, and 9 kcal per gram for fat.
Which macro split should I choose?
The Acceptable Macronutrient Distribution Ranges for adults are 10–35% of calories from protein, 45–65% from carbohydrate and 20–35% from fat. Within those ranges, choose a split you can keep to. A registered dietitian can help with a split for a health condition or sport.
What if I do not know my calorie target?
Use the BiteRight calorie calculator first. It estimates your daily calorie needs and links back here with the result filled in.
Track your macros meal by meal.
Log a meal in BiteRight with a photo, your voice or text and see estimated protein, carbs and fat. See how accurate the estimates are.
