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Macro Calculator

Split your daily calorie target into protein, carb, and fat grams.

How this is calculated
Grams = (calories × macro %) ÷ kcal-per-gram (protein & carbs = 4 kcal/g, fat = 9 kcal/g)

Assumptions used in this calculation

  • Kcal-per-gram conversion: Uses the standard Atwater values of 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat; alcohol (7 kcal/g) is not part of this split.
  • Percentages must total 100%: Protein, carb, and fat percentages are assumed to sum to 100% of the daily calorie target; entering percentages that don't add up will skew the gram totals.

About this calculator

The macro calculator splits a daily calorie target into protein, carbohydrate, and fat grams based on percentage ratios you choose, combining what would otherwise be separate carbohydrate and fat intake calculators into one tool, since all three macros are set together.

Worked example

2,000 kcal, 30% protein / 40% carbs / 30% fat

Result: 150g protein, 200g carbs, 67g fat

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