Macro Calculator
Split your daily calories into grams of protein, carbohydrate and fat.
Formula and sources updated · Data sources · 2View algorithm, constants and default inputs (JSON)
Comparison
About this calculator
Protein and carbohydrate provide 4 kilocalories per gram, fat provides 9. Setting your calorie target and the percentage split between the three gives you the gram targets for each.
Worked example
calculated with the default values below
Daily calories 2,200 kcal · Protein 30 % · Carbohydrate 40 % · Fat 30 % Protein 165 g/day · Carbohydrate 220 g/day · Fat 73 g/day · Calories from protein 660 kcal · Calories from fat 660 kcal · Macro split total 100 %
Method and assumptions
P = kcal × p% ÷ (100 × 4); C = kcal × c% ÷ (100 × 4); F = kcal × f% ÷ (100 × 9) Each macro percentage is calculated independently; the percentages should total 100% for the gram targets to match the calorie target. Protein and carbohydrate provide 4 kilocalories per gram, fat provides 9. Setting your calorie target and the percentage split between the three gives you the gram targets for each.
Data sources
Disclaimer
These calculators are for general information only and are not a medical device, a diagnosis or a treatment plan. Reference ranges describe populations, not individuals, and do not account for pregnancy, medication, disability or athletic training. Discuss your own situation with a qualified healthcare professional.
Implementation source
This record describes the implementation used by this page. It is not independent validation. External references, when available, support only the stated formula or definition; estimates and custom rules retain their own assumptions.
Formula and variables
P = kcal × p% ÷ (100 × 4); C = kcal × c% ÷ (100 × 4); F = kcal × f% ÷ (100 × 9)
- P
- protein, g/day
- C
- carbs, g/day
- F
- fat, g/day
- kcal
- daily calories
- p%, c%, f%
- percent shares of protein, carbs, fat
Each macro percentage is calculated independently; the percentages should total 100% for the gram targets to match the calorie target.
Frequently asked questions
Should the macro percentages total 100%?
Yes, if the gram amounts are meant to add up to the full calorie target. Each macro is calculated independently using 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat; the split total shows whether your entered percentages sum to 100%.
Which inputs and limits apply to Macro Calculator?
Use the units shown beside each field. These are form limits, not recommended settings. Daily calories: 500–10,000 kcal; Protein: 0–100 %; Carbohydrate: 0–100 %; Fat: 0–100 % P = kcal × p% ÷ (100 × 4); C = kcal × c% ÷ (100 × 4); F = kcal × f% ÷ (100 × 9) Each macro percentage is calculated independently; the percentages should total 100% for the gram targets to match the calorie target. Protein and carbohydrate provide 4 kilocalories per gram, fat provides 9. Setting your calorie target and the percentage split between the three gives you the gram targets for each.
What is a complete worked example for Daily calories = 2,200 kcal; Protein = 30 %?
Inputs: Daily calories = 2,200 kcal; Protein = 30 %; Carbohydrate = 40 %; Fat = 30 %. Calculation: P = kcal × p% ÷ (100 × 4); C = kcal × c% ÷ (100 × 4); F = kcal × f% ÷ (100 × 9). Results: Protein = 165 g/day; Carbohydrate = 220 g/day; Fat = 73 g/day; Calories from protein = 660 kcal; Calories from fat = 660 kcal; Macro split total = 100 %.