Macro Calculator
Turn a daily calorie target into grams of protein, carbs and fat. Pick a split, see the grams instantly, and share the result as a link you can come back to.
Results for: 2000 kcal / day · 30/40/30
| Macro | Grams / day | Calories | % of total |
|---|---|---|---|
| Protein | 150 | 600 | 30% |
| Carbs | 200 | 800 | 40% |
| Fat | 67 | 600 | 30% |
What this calculator does
You give it a calorie total and a percentage split. It returns grams — the only unit you can actually act on when you are standing in front of a plate of nasi campur.
The arithmetic is not hard, but it is the step where most people quietly give up:
- Protein: 4 calories per gram
- Carbohydrate: 4 calories per gram
- Fat: 9 calories per gram
So 2,000 calories at a 30/40/30 split is 150 g protein, 200 g carbs and 67 g fat. Change the calorie figure and every gram figure moves with it.
If you do not have a calorie target yet, get one from the TDEE calculator first — a macro split without a calorie number underneath it is a ratio, not a plan.
Choosing a split
There is no single correct answer, and anyone who tells you otherwise is selling something. Four sensible starting points:
| Split | Protein | Carbs | Fat | Suits |
|---|---|---|---|---|
| Balanced | 30% | 40% | 30% | Most people, most of the time |
| High protein | 40% | 35% | 25% | Fat loss while lifting, or high hunger |
| Lower carb | 35% | 25% | 40% | People who feel better on less rice and bread |
| Endurance | 25% | 55% | 20% | Long runs, cycling, high training volume |
Two rules survive across all four. Protein is the one worth defending — around 1.6 to 2.2 grams per kilogram of body weight is the range most evidence points at, and it is the macro that most affects how you look, how full you feel, and how much muscle you keep in a deficit. And fat should not go below about 20% of calories, because it is where your fat-soluble vitamins and a chunk of your hormone production live.
Carbs then take whatever is left. That is not a demotion — it is simply the flexible one.
Reading the result
The panel above shows grams and calories side by side for each macro, plus your protein in grams per kilogram if you supplied a body weight. That last figure is the one to sanity-check first: if a split leaves you at 0.9 g/kg, the percentages are wrong for you no matter how neat they look.
Every result is a plain URL. Change the numbers, and the address bar changes with them — so you can bookmark your split, or send it to whoever asked what you were eating.
Hitting the numbers without losing your mind
Grams on a screen are easy; grams on a plate are the work. Three things make the difference.
Aim for a range, not a number. Landing within about ten grams of each target is fine. Chasing exact figures is how tracking turns into a chore you abandon by week three.
Weigh the things that hide. Cooking oil, santan, kuah, dressings and the sugar in your teh tarik are where the untracked calories live — and they are almost all fat and carbs, which is exactly what pushes a split out of shape.
Log in whatever way you will still be doing in a month. If searching a database for "nasi lemak biasa" is what makes you stop, photograph the plate instead and let the app estimate it. A close-enough log you keep beats a precise one you abandon.