RapidCheck

Macro Calculator

Split your daily calories into protein, carbs and fat.

Last updated: 21 Aug 2026

Quick answer

Macros split your calories by ratio: protein and carbs are 4 kcal/g and fat is 9 kcal/g. For example, 2,000 kcal on a balanced 30/40/30 split is 150g protein, 200g carbs and 67g fat. Enter your calories and pick a ratio above.

Split your daily calories into macros — protein, carbohydrates and fat. Protein and carbs provide 4 kcal/g; fat provides 9 kcal/g. Pick a ratio that suits your goal.

How to calculate your macros

  1. 1 Enter your daily calorie target (see our calorie calculator).
  2. 2 Choose a macro ratio.
  3. 3 We show grams of protein, carbs and fat per day.

Frequently asked questions

What are macros?
Macronutrients — protein, carbohydrates and fat — the three energy-providing components of food.
What ratio should I use?
A balanced 30/40/30 works for many; higher protein suits muscle building, lower carb suits fat loss.
How are grams calculated?
Protein/carb grams = calories × ratio ÷ 4; fat grams = calories × ratio ÷ 9.

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