Macro Calculator
Convert a calorie budget into protein, carbohydrate and fat grams using your selected proportions.
Your estimate
Enter your values and calculate. Results will appear here.
The result translates a selected energy split into quantities. It is not a meal plan and does not establish micronutrient adequacy, food quality or an optimal split for your goals.
How to use this calculator
Enter the calorie budget you want to distribute, then two percentages. Carbohydrate is calculated as the remainder, preventing three independently entered shares from exceeding 100%. Read both grams and energy, because equal calories do not imply equal grams.
Formula and methodology
Carbohydrate % = 100 − protein % − fat %. Grams = total kcal × percentage ÷ 100 ÷ energy factor. Factors: protein 4, carbohydrate 4, fat 9 kcal/g.
Worked example
With 2,400 kcal, 25% protein and 30% fat, carbohydrate receives 45%. This yields 150 g protein (600 kcal), 270 g carbohydrate (1,080 kcal) and 80 g fat (720 kcal). The calorie contributions total 2,400.
What the result means
The result translates a selected energy split into quantities. It is not a meal plan and does not establish micronutrient adequacy, food quality or an optimal split for your goals.
Limitations
This adult illustration uses protein 10–35%, fat 20–35% and carbohydrate 45–65%. It does not support all clinical or sport-specific diets. The 4/4/9 factors are a simplified energy accounting method; food labels may differ because of fibre, rounding and other components.
Common mistakes
A percentage is an energy share, not a share of food weight. For example, 30% fat calories does not mean 30% of the grams should be fat. Do not enter a protein gram target into the percentage field.
Frequently asked questions
Why can I enter only two percentages?
The remaining percentage is assigned to carbohydrates so the three shares total 100%.
Do these macros guarantee a balanced diet?
No. These numbers do not assess ingredients, fibre, vitamins, minerals or individual dietary needs.