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How to calculate your macros in grams

You know roughly how many calories you need and want to turn that into grams on a food label. You will pick a goal and a split and read protein, fat and carbohydrate in grams. 2500 kcal with a balanced 30/30/40 split is 188 g protein, 83 g fat and 250 g carbs. Nothing leaves this tab.

6-minute read

Today's result A daily calorie target and grams of protein, fat and carbohydrate, plus protein per kg if you entered your weight.

Open the macro calculator with your maintenance calories at hand; the TDEE calculator estimates them. A starting point for healthy adults, not medical advice. Nothing is uploaded.

Open Macro calculator
Contents

  1. Know calories per gram

    Protein and carbohydrate have 4 kcal per gram, fat has 9. So grams = calories for that macro ÷ 4 or ÷ 9. 750 kcal of protein is 187.5 g.

    Grams = calories × share ÷ 4 for protein and carbs, ÷ 9 for fat.
    Grams = calories × share ÷ 4 for protein and carbs, ÷ 9 for fat.

  2. Open Macro calculator on cv.cm

    2500 kcal, maintain weight and a balanced split are set. The grams sit on the right. Nothing is uploaded.

    Open Macro calculator

  3. Enter calories and goal

    Type your maintenance calories. Lose weight subtracts 500 kcal; gain adds 300. 2500 maintenance becomes 2000 to lose weight.

  4. Choose a split

    Balanced is 30/30/40 (protein/fat/carbs %), high protein 40/30/30, low carb 35/45/20. 2000 kcal high protein is 200 g protein, 67 g fat and 150 g carbs.

    2500 kcal at 30/30/40: 188 g protein, 83 g fat, 250 g carbs.
    2500 kcal at 30/30/40: 188 g protein, 83 g fat, 250 g carbs.

  5. Check protein per kg

    Type your weight. 200 g at 70 kg is 2.9 g per kg; active adults often aim for 1.6–2.2. Pick a lower-protein split if yours is far above that.

  6. Turn grams into meals, then copy

    Divide by the number of meals: 200 g protein over four meals is 50 g each. Copy puts the target and grams on the clipboard.

Use with these tools

FAQ

Can I calculate macros free online?

Yes. cv.cm does the math in this tab. Nothing is uploaded.

How many grams of protein is 30% of 2000 kcal?

600 kcal ÷ 4 = 150 g.

Why is fat divided by 9?

A gram of fat has 9 kcal; protein and carbohydrate have 4.

Which split is best?

Balanced suits most people. High protein helps keep muscle while losing weight; low carb suits people who prefer fewer carbs.

Where do I get my calories?

From the TDEE calculator, which estimates maintenance calories from age, size and activity.