Macronutrient Distribution
Break down your daily caloric intake into precise grams and calories of protein, carbohydrates, and fat using standard Atwater factors (4/4/9 kcal per gram).
Results
What is it?
The Macronutrient Distribution calculator splits your daily calorie target into precise grams and calories of protein, carbohydrates, and fat using the standard Atwater energy factors: protein 4 kcal/g, carbohydrate 4 kcal/g, and fat 9 kcal/g.
How to use
Enter your total daily calorie target, then adjust the percentage sliders for protein, carbohydrate, and fat. The calculator converts each percentage into both calories and grams. Make sure your three percentages sum to 100% for a balanced plan.
Example scenario
On a 2,000 kcal diet with a 30/40/30 split: Protein = 600 kcal ÷ 4 = 150 g, Carbs = 800 kcal ÷ 4 = 200 g, Fat = 600 kcal ÷ 9 ≈ 67 g. This balanced ratio suits most general fitness goals.
Pro tip
For muscle gain, increase protein to 1.6–2.2 g/kg body weight (often 30–35% of calories). For endurance athletes, prioritise carbohydrates at 50–60%. Fat should rarely drop below 20% to maintain hormone health. Use this calculator alongside TDEE for a complete nutrition blueprint.