Find your daily calorie target (or choose a goal calorie range)
Choose your macro split as percentages (protein %, carbs %, fat %), or grams for each macro
Convert macro percentages to grams:
Protein: calories from protein ÷ 4 = grams protein
Carbs: calories from carbs ÷ 4 = grams carbs
Fat: calories from fat ÷ 9 = grams fat
If using grams directly:
Set protein grams/day, carbs grams/day, fat grams/day
Verify calories: (protein g × 4) + (carbs g × 4) + (fat g × 9)
Example (percent split):
Calories/day = 2000
Protein 30%: 2000 × 0.30 ÷ 4 = 150 g
Carbs 40%: 2000 × 0.40 ÷ 4 = 200 g
Fat 30%: 2000 × 0.30 ÷ 9 = 66.7 g
If you track net carbs:
Use either total carbs or net carbs consistently based on your tracking method
Recalculate when calories change:
Update grams using the same macro percentages (or your chosen grams) for the new calorie target