How many calories are in a gram of protein, carbs, and fat?

Protein = 4 kcal per gram. Carbohydrates = 4 kcal per gram. Fat = 9 kcal per gram. Alcohol = 7 kcal per gram (not a macronutrient but calorie-dense). Fat is more than twice as calorie-dense as protein or carbs.

How do I calculate my TDEE (Total Daily Energy Expenditure)?

TDEE = BMR × Activity Multiplier. BMR (Mifflin-St Jeor): Men = 10×weight(kg) + 6.25×height(cm) − 5×age + 5. Women = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. Multiply by 1.2 (sedentary) to 1.9 (very active). Use our Calorie Calculator for a full TDEE calculation.

❤️ Health & Lifestyle

Macros Calculator

Q: What are macros in nutrition?

Macros (macronutrients) are the three main nutrient categories that provide energy: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros is more precise than just counting calories because each macro affects your body differently.

Q: How many grams of protein should I eat per day?

General guidelines: 0.8g per kg of body weight for sedentary adults, 1.2–1.6g/kg for active individuals, and 1.6–2.2g/kg for those building muscle. As a percentage of calories, 25–35% protein is typical for active people.

Q: What is a good macro split for weight loss?

A common weight-loss macro split is 40% protein, 30% carbohydrates, 30% fat. High protein preserves muscle mass during a calorie deficit, carbs fuel workouts, and fat supports hormones. Always pair with a calorie deficit for actual weight loss.

Q: What is a good macro split for muscle gain?

A typical muscle-building split is 25–30% protein, 45–55% carbohydrates, 20–25% fat. Higher carbohydrates provide energy for intense training and support muscle glycogen replenishment after workouts.

Get your daily protein, carbohydrate, and fat targets in grams based on your calorie goal and fitness objective.

Daily Calorie Target

Not sure? Try our Calorie Calculator to find your TDEE.

Fitness Goal

Standard Macro Splits

Goal	Protein	Carbs	Fat
🔥 Weight Loss	40%	30%	30%
⚖️ Maintenance	30%	45%	25%
💪 Muscle Gain	25%	50%	25%

Frequently Asked Questions

What are macros in nutrition?

Macros (macronutrients) are protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros is more precise than just counting calories because each macro has different effects on your body.

How many grams of protein should I eat per day?

Sedentary adults: ~0.8g/kg bodyweight. Active: 1.2–1.6g/kg. Muscle building: 1.6–2.2g/kg. As a % of calories, 25–35% protein is typical for active people.

What is a good macro split for weight loss?

40% protein, 30% carbs, 30% fat. High protein preserves muscle mass during a calorie deficit. Always pair with a calorie deficit for actual weight loss.

What is a good macro split for muscle gain?

25–30% protein, 45–55% carbs, 20–25% fat. Higher carbs fuel intense training and replenish muscle glycogen after workouts.

How many calories are in protein, carbs, and fat?

Protein = 4 kcal/g. Carbohydrates = 4 kcal/g. Fat = 9 kcal/g. Fat is more than twice as calorie-dense as protein or carbs.

How do I find my TDEE (daily calorie needs)?

Use our Calorie Calculator to compute your TDEE from weight, height, age, sex, and activity level. Then plug that number in here to get your macro targets.

Browse all tools Calorie Calculator BMI Calculator Running Pace Calculator