Macro Calculator for Carbs, Protein, Fat

What it is

Once you have a daily calorie target, the next question is usually how many grams of carbohydrate, protein and fat that means. Enter the target and a percentage split and this macro calculator shows calories and grams for each nutrient, plus grams per meal. Start from the balanced, low carb or high protein preset, or type your own shares. Each share is checked against the acceptable macronutrient distribution ranges of the 2025 Korean Dietary Reference Intakes and marked as inside or outside the range. Add your body weight and it also shows protein per kilogram. The page opens with an example of 2,000 kcal, a 55/20/25 split and three meals, so numbers appear straight away, and everything is calculated in your browser.

How to use

1. Enter your daily calorie target. If you are unsure, use the link to the BMR and TDEE calculator first.
2. Pick Balanced, Low carb or High protein, or choose Custom and edit the percentages.
3. Make the carb, protein and fat shares add up to 100. The page shows how many points are over or under.
4. Optionally add your body weight and the number of meals.
5. Read the grams, grams per meal, the range check and the worked math.

How it works

• Energy factors are 4 kcal per gram for carbohydrate and protein and 9 kcal per gram for fat, the usual values in nutrition.
• Nutrient calories = target x share. Grams = calories / factor.
• Standard ranges come from the 2025 Korean Dietary Reference Intakes summary (Ministry of Health and Welfare and the Korean Nutrition Society, 2025-12): carbohydrate 50-65%, protein 10-20%, fat 15-30% of energy. The edges count as inside. The fat range differs for ages 1 to 2, so read the ranges as adult values.
• The presets are Balanced 55/20/25, Low carb 40/30/30 and High protein 40/35/25. Only Balanced sits inside every range. Low carb and high protein are example splits that can fall outside the standard ranges, and all of them are editable.
• Accepted inputs are 500 to 10,000 kcal, whole-number shares from 0 to 100 that total 100, body weight 20 to 300 kg and 1 to 8 meals.
• Grams and calories are calculated with decimals and rounded once to one decimal for display, so the rounded figures can differ slightly from the target when added.
• Protein is compared with the adult average requirement of 0.73 g/kg/day from the same source. Retrieved 2026-10-04.

Examples

2,000 kcal a day, a 55/20/25 split and three meals.

Nutrient	Calories	Per day	Per meal	Standard range
Carbohydrate	1,100 kcal / 4	275 g	91.7 g	inside 50-65%
Protein	400 kcal / 4	100 g	33.3 g	inside 10-20%
Fat	500 kcal / 9	55.6 g	18.5 g	inside 15-30%

At 60 kg body weight, 100 g of protein is 1.67 g/kg, which is above the 0.73 g/kg average requirement.

Good to know

This is a rough estimate for reference. It does not diagnose or treat anything. If you have a condition such as diabetes or kidney disease, are pregnant or breastfeeding, or plan a big change in diet, talk to a doctor or dietitian. The ranges are population guidelines, and the right split can depend on your training and health. The calculator splits calories for you but does not judge which split is better.