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Macro calculator: protein, carbs and fat for your calorie target
Convert a daily calorie goal into gram targets for each macronutrient, using the split that matches how you eat and train.
Last reviewed August 30, 2026 by the Caloris nutrition product team.
Macro calculator
Your result
150gprotein
Balanced split at 2,000 kcal. A sensible default for general health and body recomposition.
- Protein
- 150 g · 30%
- Carbs
- 200 g · 40%
- Fat
- 67 g · 30%
Per-meal targets across four meals: 38 g protein, 50 g carbs and 17 g fat each.
Which macro split should you use?
There is no single correct split. The right one is the one you can hold for months, which usually means the one that matches how you already like to eat.
| Split | Protein / Carbs / Fat | Best suited to |
|---|---|---|
| Balanced | 30% / 40% / 30% | A sensible default for general health and body recomposition. |
| High protein | 40% / 35% / 25% | Favoured when cutting: protein protects lean mass and is the most filling macronutrient. |
| Low carb | 35% / 20% / 45% | Lower carbohydrate without going fully ketogenic. |
| Keto | 25% / 5% / 70% | Very low carbohydrate, intended to keep the body in ketosis. |
| Endurance | 25% / 55% / 20% | Higher carbohydrate to fuel long runs, rides and repeated hard sessions. |
What each macronutrient does
Protein
The one to prioritise. Protein maintains and builds muscle, has the highest thermic effect of the three macronutrients, and is the most satiating per calorie. In a deficit it is what stands between losing fat and losing muscle. Aim for 1.6–2.2 g per kg of body weight if you train.
Carbohydrate
Your body’s preferred fuel for hard training. Carbohydrate is the most flexible macronutrient — it is the one to cut when calories need to come down and the one to add back when performance drops. Low carb is a preference, not a requirement.
Fat
Necessary for hormone production and for absorbing vitamins A, D, E and K, so it should not go to zero. Roughly 0.6 g per kg of body weight is a sensible floor. Above that, how you divide the remaining calories between fat and carbohydrate is largely down to preference.
Tracking macros without the tedium
Macro targets fail for the same reason calorie targets do: entering them is a chore. Splitting a home-cooked meal into its component ingredients and looking each one up is exactly the kind of task people abandon after a fortnight.
An AI calorie counter removes that step. Caloris photographs the plate, identifies what is on it, and returns the macro breakdown along with the calories — so protein, carbs and fat get logged whether or not you feel like doing arithmetic. See how the AI food scanner handles mixed dishes, or work out your calorie target first with the calorie calculator.
Frequently asked questions
How do I calculate my macros?
Start from a daily calorie target, choose a percentage split, then convert the percentages into grams using the energy density of each macronutrient: protein and carbohydrate supply 4 calories per gram, fat supplies 9. For example, a 2,000-calorie day on a 30/40/30 split is 600 calories from protein (150 g), 800 from carbohydrate (200 g) and 600 from fat (67 g).
What is a good macro split for weight loss?
A higher-protein split works best in a deficit — commonly 35–40% protein, 30–40% carbohydrate and 25–30% fat. Protein preserves lean mass while you are losing weight, has the highest thermic effect of the three macronutrients, and is the most satiating per calorie, which makes a deficit easier to hold. Carbohydrate and fat can then be balanced to whatever you find easiest to stick to.
How much protein do I actually need?
For general health the reference intake is about 0.8 g per kg of body weight, but that is a minimum to avoid deficiency, not an optimum. People training regularly or dieting typically do better at 1.6–2.2 g per kg of body weight per day. If you are carrying significant excess fat, base the calculation on your target weight rather than your current weight to avoid an unrealistically high number.
Do macros matter more than calories?
No — calories decide whether you gain or lose weight, and macros decide what the change is made of and how you feel getting there. Hitting your calorie target with a poor macro split will still cause weight loss, but more of it will come from lean mass and you will be hungrier. Get calories right first, then use macros to improve the quality of the result.
What does IIFYM mean?
IIFYM stands for 'if it fits your macros' — an approach where food choices are judged against daily protein, carbohydrate and fat targets rather than against a list of allowed and forbidden foods. It works well for flexibility and adherence, though it still pays to get most of your intake from whole foods for fibre and micronutrients.
How strictly do I need to hit my macros?
Within about 5–10 g on protein and fat, and within 15–20 g on carbohydrate, is close enough for almost everyone. Chasing exact numbers adds stress without adding results. Consistency across a week matters much more than precision on any single day.
Log macros from a photo, not a spreadsheet
Every Caloris scan breaks a meal into protein, carbs and fat automatically, and shows the running split against your daily targets.
- Free to download
- Photo, barcode or text logging
- No credit card to start
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Keep reading
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- AI Calorie CounterHow AI calorie counting works, and how accurate it is.
- AI Meal PlannerGenerate a calorie- and macro-matched meal plan.
- For Weight LossSet a calorie deficit and track it without the busywork.