Why 4-4-9?
Protein and carbohydrates provide about 4 kcal per gram; fat provides about 9 kcal per gram.
Macro Calculator
Turn a daily calorie target into grams of protein, carbohydrates, and fat using common diet splits.
Split your macros
Enter daily calories or let the tool estimate from your stats and activity.
About this calculator
How to use Macro Calculator, plus the formulas and logic behind the results.
Tool description
Macronutrients—protein, carbs, and fat—make up your calories. This tool applies standard percentage splits and converts them to grams using 4 kcal/g for protein and carbs and 9 kcal/g for fat.
How to use
- Enter calories directly, or fill in body stats for a TDEE-based estimate.
- Choose a preset split that fits your diet style.
- Review gram targets for each macro.
- Adjust portions in your meal plan to hit the gram targets.
Formulas & reference
Protein g = (calories × protein%) ÷ 4Carbs g = (calories × carb%) ÷ 4Fat g = (calories × fat%) ÷ 9
Preset splits
- Balanced — 30% protein, 40% carbs, 30% fat
- Higher protein — 35/35/30
- Lower carb — 35/25/40
- Keto-style — 25/5/70
Calculation logic
If calories are blank, TDEE from Mifflin BMR × activity is used. Preset percentages are applied, then converted to grams.
Keto and low-carb presets are starting points. Medical keto diets may need clinician guidance.
Macro Calculator FAQ
Common questions about this calculator and how to use the results.
Do I need exact grams daily?
Aim close most days; small variation is normal.
Leave calories blank?
Yes—the tool estimates from your height, weight, age, sex, and activity.
Best split for weight loss?
Higher protein often helps satiety; total calories still drive fat loss.
IIFYM?
If It Fits Your Macros means hitting gram targets while choosing foods you enjoy.
Athletes?
Endurance athletes may want more carbs; strength athletes often prioritize protein.