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Macro Calculator
Macro calculator
Nuclear Nutritional Architecture
About the Macro Calculator
Macros are the three nutrients that supply calories: protein, carbohydrates and fat. Enter your calorie target, choose a diet protocol and this calculator splits it into daily grams, then spreads them across meals.
How to use the Macro Calculator
- Enter your Target Daily Calories. You can get this number from the TDEE or calorie calculator.
- Choose a Protocol: Balanced, Bulk, Keto, Zone or Pro-Protein. The numbers in brackets are the percentages of protein, carbohydrate and fat.
- Press the calculate button to see grams of each macro and a four-meal distribution.
Formula and method
Protein and carbohydrate provide 4 kcal per gram; fat provides 9 kcal per gram.
grams = (calories × percentage) ÷ kcal per gram
Worked example
On 2,000 kcal with a 30/40/30 split: protein = 2,000 × 0.30 ÷ 4 = 150 g, carbohydrate = 2,000 × 0.40 ÷ 4 = 200 g, fat = 2,000 × 0.30 ÷ 9 ≈ 67 g.
Tips
- Hit your protein target first, then fit carbohydrate and fat around your preferences.
- A ketogenic split is very restrictive and is best followed with professional guidance.
- Food labels are rounded, so expect small differences between tracked and calculated values.
Frequently Asked Questions
The best split is the one you can follow consistently while meeting your protein target and calorie goal. There is no single ideal ratio for everyone.
No. Staying within about 5 to 10 percent of each target is fine for most goals.