Sky Strike 3DPlayMacro Calculator
Protein and carbs have 4 calories per gram and fat has 9. So on 2,000 calories with a 30/40/30 split you need 150 g protein, 200 g carbs and about 67 g fat.
Updated · by ViralScopeHub Team
- Free
- Instant result
- Private · on-device
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How to use: Enter your daily calories (use our calorie calculator if unsure), choose a split or type your own percentages, and pick meals per day.
Turn your daily calories into grams of protein, carbs and fat, per day and per meal.
How macros are calculated
Grams = calories × percentage ÷ calories per gram (4 for protein and carbs, 9 for fat). Your percentages must add up to 100%.
Choosing a split
- Balanced: a good default for most people.
- High protein: popular for strength training and keeping muscle while losing weight.
- Endurance: more carbs for long runs and rides.
Find your calorie target with the calorie calculator and your protein needs with the protein intake calculator.
VSH take: food quality matters as much as the numbers. Teens, pregnant people and anyone with a medical condition should follow a doctor or dietitian.
Examples
- 2,000 kcal, 30/40/30: 150 g protein, 200 g carbs, 67 g fat.
- 2,500 kcal high protein: 250 g protein, 219 g carbs, 69 g fat.
- 1,800 kcal lower carb: 158 g protein, 113 g carbs, 80 g fat.
Frequently asked questions
How many calories are in a gram of protein?
4. Carbs also have 4 and fat has 9.
What is the best macro split?
There is no single best; balanced splits suit most people.
Can I use it for weight loss?
Yes, enter your calorie target for weight loss and choose a higher-protein split.
Is it for children?
No. Children should eat a varied diet as advised by a doctor.
