What Are Macros?
Macronutrients, or macros, are the three nutrients your body uses for energy in large amounts: protein, carbohydrates, and fat. Food labels list them in grams, but many nutrition plans set targets as a share of total calories. Converting between the two is simple once you know the energy value of each macro.
Calories per Gram
- Protein: about 4 calories per gram
- Carbohydrates: about 4 calories per gram
- Fat: about 9 calories per gram
Fat is more energy-dense, which is why a small amount of fat carries many calories.
A Worked Example
Suppose your daily target is 2,000 calories, split 30% protein, 40% carbohydrates, and 30% fat:
- Protein: 2,000 x 0.30 = 600 calories. 600 / 4 = 150 grams.
- Carbohydrates: 2,000 x 0.40 = 800 calories. 800 / 4 = 200 grams.
- Fat: 2,000 x 0.30 = 600 calories. 600 / 9 = about 67 grams.
Choosing a Split
There is no single correct split. Some people prefer more protein to help them feel full, while others need more carbohydrates for training. Start with a split that is easy to follow, track it for a couple of weeks, and adjust based on how you feel and how your weight changes.
A Note on Health
This is general information, not medical advice. If you have a health condition, are pregnant, or have specific goals, talk to a doctor or registered dietitian before changing your diet.
Try It Yourself
The Macros Calculator converts your calorie target and chosen split into daily gram amounts.