Split a calorie target into protein, carbs, and fat
2,000 kcal at 40/30/30 is how many grams of each? Gram targets are what labels and food scales actually measure.
Tools used in this guide
The job
Diets are prescribed in percentages — balanced 30/40/30, keto-style 35/5/60 — but food is weighed in grams. Protein and carbs carry 4 kcal/g, fat 9 kcal/g, so percentages do not translate by eye.
Calories + split
Enter daily calories (500–10,000) and pick a preset — balanced, low-carb, keto, high-protein — or set the three percentages yourself (they must sum to 100). The result is grams per macro.
Worked example
2,000 kcal balanced (30 % protein / 40 % carbs / 30 % fat) gives 150 g protein, 200 g carbs, ~67 g fat. The same 2,000 kcal on the keto preset (35/5/60) shifts it to 175 g protein, 25 g carbs, ~133 g fat — same calories, a different plate.
Where it stops
This splits calories you supply — it does not tell you the calorie target itself (that is a TDEE question). Grams are nutritional-accounting numbers; actual food is rounded by labels anyway.