Compare complete macro splits
A macro split assigns a share of total food energy to protein, carbohydrate and fat. Use a complete row: the three percentages must total 100%. The examples below illustrate the arithmetic for generally healthy adults; they are not recommended diets or goal-specific prescriptions.
| Illustration | Protein | Carbohydrate | Fat | Total |
|---|---|---|---|---|
| Example A | 15% | 55% | 30% | 100% |
| Example B | 20% | 50% | 30% | 100% |
| Example C | 25% | 45% | 30% | 100% |
| Example D | 20% | 60% | 20% | 100% |
Download the same examples as a printable cheat sheet.
From percentages to grams
Multiply total daily kcal by the nutrient percentage as a decimal, then divide by 4 for protein or carbohydrate and by 9 for fat. These are standard approximate energy factors; food-label totals can differ because of fibre and other energy sources.
For a purely illustrative 2,000 kcal day using Example B: protein is 2,000 × 0.20 ÷ 4 = 100 g; carbohydrate is 2,000 × 0.50 ÷ 4 = 250 g; fat is 2,000 × 0.30 ÷ 9 = 66.7 g, rounded. The unrounded nutrient energy adds back to 2,000 kcal.
| At 2,000 kcal | Protein | Carbohydrate | Fat |
|---|---|---|---|
| Example A | 75.0 g | 275.0 g | 66.7 g |
| Example B | 100.0 g | 250.0 g | 66.7 g |
| Example C | 125.0 g | 225.0 g | 66.7 g |
| Example D | 100.0 g | 300.0 g | 44.4 g |
2,000 kcal is a calculation example, not an estimate of your energy needs. Keep more precision during calculation and round only the final gram amounts.
Reference ranges and scope
The Australian and New Zealand adult reference ranges shown by Eat for Health are protein 15-25%, carbohydrate 45-65% and fat 20-35% of energy. Each illustrative row sits inside those ranges. The range limits are separate constraints, so choosing all three upper limits would not produce a valid split.
The rows do not determine whether an intake causes fat loss, maintenance or muscle gain. They also do not assess food quality, micronutrients or individual medical needs. Children, pregnancy, breastfeeding, clinical nutrition and sport-specific plans need appropriate assessment.
The linked Macro Calculator uses its own stated goal presets and energy estimate. These reference examples explain the percentage-to-gram calculation; they are not a copy of every calculator preset.
Related tools and guides
Frequently asked questions
Can I pick the highest value from each range?
No. Protein, carbohydrate and fat share the same energy total. Their selected percentages must add to 100%.
Which row guarantees weight loss or muscle gain?
None. These rows illustrate energy allocation only and do not set your energy needs or determine an outcome.
Why can the rounded grams give a slightly different total?
Protein and carbohydrate use 4 kcal/g and fat uses 9 kcal/g in this approximation. Rounding grams and differences in food-label energy calculations can create a small discrepancy.
Sources and method
- Eat for Health: Nutrient Reference Values summary - Adult macronutrient energy ranges.
- USDA National Agricultural Library: Food and Nutrition Information Center - Approximate energy per gram of protein, carbohydrate and fat.