Nutrition & supplements
How do you split calories into protein, carbs and fat?
From daily calories to grams of protein, carbs and fat, split per meal and by diet type.
Quick answer
Macros convert calories to grams: protein and carbs = 4 kcal/g, fat = 9 kcal/g. At 2,400 kcal on a balanced 30/40/30 split: protein = 2,400 × 0.30 ÷ 4 = 180 g; carbs = 2,400 × 0.40 ÷ 4 = 240 g; fat = 2,400 × 0.30 ÷ 9 = 80 g.
Protein
180 g/day
- Per meal (4 meals)
- 45P / 60C / 20F g
Don’t know your calories? Calculate them first with the TDEE calculator. Conversion: 4 kcal/g for protein and carbs, 9 kcal/g for fat. Not a substitute for dietitian advice.
How it works
Preset ratios (balanced, Mediterranean, high-protein, low-carb, keto) are starting points — adjust to preference, training and blood markers. If you do not know your calorie target yet, calculate TDEE first, then return here.
Frequently asked questions
What macro split is best for muscle gain?+
High-protein (35–40% protein) or balanced with adequate calories. Protein at 1.6–2.2 g/kg matters most; carbs fuel training; fat fills the remainder. Surplus calories drive growth, not a magic ratio.
Is low carb better for fat loss?+
Fat loss depends on calorie deficit, not carb percentage. Low-carb can reduce appetite for some people, making the deficit easier. Others perform better in the gym with moderate carbs — pick what you can sustain.
Do I need to hit macros exactly every day?+
No — ±5–10 g on protein and ±10–15 g on carbs/fat day-to-day is fine. Weekly averages matter more than perfection. Prioritise protein and total calories first; fine-tune carbs and fat second.
How many calories per gram for alcohol?+
Alcohol is 7 kcal/g — nearly as calorie-dense as fat, but it is not a macronutrient and does not fill the P/C/F pie. Track it separately or count it toward carbs (roughly 4 kcal/g equivalent) in your app.
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