Macrocalculator
The detailed guide below is currently available in English.
From calories to grams
A macronutrient target is just your calorie budget divided by the energy density of each macro: protein and carbohydrate carry about 4 calories per gram, and fat about 9. A 2,000 kcal balanced split (30/40/30) works out to roughly 150 g of protein, 200 g of carbs, and 67 g of fat. Because the shares must sum to 100%, changing one macro always moves at least one other.
Choosing a split you can keep
Research finds little long-term weight difference between reasonable macro ratios; adherence beats ratios. That said, protein near 25–40% of calories supports muscle retention while dieting and satiety generally, lower-carb splits suit some preferences and blood-sugar situations, and higher-fat patterns help flavor and fullness. Whichever you choose, prioritize whole foods, fiber, and unsaturated fats, and confirm therapeutic diets with a registered dietitian. Informational only, not medical advice.
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Do the grams need to hit exactly?
No. Within roughly ±5–10 g per macro, day-to-day differences are nutritionally meaningless. Think of the numbers as rails to steer along over a week, not a daily exam to pass.
Is alcohol counted in a macro plan?
Alcohol carries about 7 kcal per gram and is not part of the protein/carb/fat math above. If you drink, its calories still land in your energy budget, so most tracking approaches subtract them from your carb or fat allowance.