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Calculate your daily protein, carb, and fat targets in grams
On 2,000 calories with a 30/40/30 split: 150g protein (600 cal), 200g carbs (800 cal), and 67g fat (600 cal).
On 2,500 calories with a 40/30/30 split: 250g protein (1,000 cal), 188g carbs (750 cal), and 83g fat (750 cal). Ideal for muscle building.
On 1,800 calories with a 35/20/45 split: 158g protein (630 cal), 90g carbs (360 cal), and 90g fat (810 cal). Common for ketogenic or low-carb diets.
Macronutrients are the three main nutrients your body needs in large amounts: protein (4 cal/g, builds muscle), carbohydrates (4 cal/g, primary energy source), and fat (9 cal/g, hormone production and nutrient absorption).
There is no single best split — it depends on your goals. General health: 30/40/30. Muscle building: 35-40% protein. Weight loss: higher protein (30-35%) helps preserve muscle. Endurance athletes: higher carbs (45-60%).
Yes, ideally your protein, carb, and fat percentages should total 100% since these three macronutrients account for all caloric intake. If they don't add up to 100%, the gram calculations won't accurately reflect your calorie target.