Macro calculator
Enter a daily calorie target to see how many grams of protein, carbs and fat make it up.
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What your result means
Macros are the three nutrients that provide calories: protein, carbohydrate and fat. This calculator splits your calorie target between them and shows the grams to aim for each day.
The grams are a guide, not a strict rule. Landing within about 10 percent of them on most days is close enough.
This is the same split the Atlas app uses by default, so the numbers match what you see in the app.
How it's calculated
Formula
- Protein (g) = calories × 30% ÷ 4
- Carbohydrate (g) = calories × 40% ÷ 4
- Fat (g) = calories × 30% ÷ 9
- Energy per gram: protein 4 kcal, carbohydrate 4 kcal, fat 9 kcal. Each result is rounded to the nearest gram
The split of 30% protein, 40% carbohydrate and 30% fat is a general starting point and is the same for every goal. Reference intake ranges for adults are 10–35% of calories from protein, 45–65% from carbohydrate and 20–35% from fat, so this split sits slightly under the carbohydrate range.
If your protein target matters more than the percentage, check the protein calculator, which works from body weight.
Sources
Learn more in the Academy
Frequently asked questions
Macros, short for macronutrients, are protein, carbohydrate and fat. Together they make up the calories in your food.
It matches the default split in the Atlas app. A single, simple split is easier to follow, and you can adjust it in the app to suit your own preferences.
No. Food labels and portion sizes are approximate, so aim to land close to your numbers on most days rather than perfect on every one.
Use the calorie calculator for your maintenance calories, then the weight goal calculator if you want to lose or gain weight.
Calculators give estimates for healthy adults and are not medical advice. Talk to a qualified professional before changing your training or nutrition, especially if you have a health condition.
Track this in Atlas
Log your food and training in Atlas and keep your targets in one place.
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