Calories per gram
Protein and carbohydrates have about 4 calories per gram; fat has about 9. That is how percentages are turned into grams.
Healthy ranges
The US Dietary Reference Intakes give adults a broad healthy range: 45–65% of calories from carbs, 20–35% from fat and 10–35% from protein. Many people who lift weights or want to keep muscle while losing fat aim for the higher end of protein.
| Goal | Common approach |
|---|---|
| General health | Balanced split |
| Fat loss, keep muscle | High protein, slight calorie deficit |
| Endurance sports | Higher carbs |
| Keto | Very low carb — talk to a doctor first if you have a health condition |
Sources & review
Checked against these sources on November 10, 2026. Rules and rates can change — always confirm with the official source.
Macro Calculator FAQs
Which macro split is best?
The best split is one you can stick to. Total calories and enough protein matter most for body weight.
Should I count fiber?
Fiber is included in carbohydrates. Adults are generally advised to get around 14 g of fiber per 1,000 calories.
Is my information stored?
No.