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Macro Calculator

Convert calorie and macronutrient percentages into grams.

ResultDaily macros: 165 g protein, 220 g carbohydrate, 73 g fat

Energy conversion uses 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat.

How to use this calculator

  1. Enter daily calories and protein, carbohydrate, and fat percentages totalling 100%.
  2. Review the live result and use Copy result when you need to share it.

How the calculation works

Protein and carbohydrate use 4 kcal per gram; fat uses 9 kcal per gram.

Formula

Protein and carbohydrate use 4 kcal per gram; fat uses 9 kcal per gram.

Step-by-step calculation

  1. Enter daily calories and protein, carbohydrate, and fat percentages totalling 100%.
  2. Protein and carbohydrate use 4 kcal per gram; fat uses 9 kcal per gram.
  3. Check the displayed result, then copy it if needed.

Worked example

At 2,200 kcal with 30% protein, 40% carbohydrate, and 30% fat, the result is 165 g, 220 g, and 73 g.

Risk guidance

Frequently asked questions

Does this tool send my inputs anywhere?

No. The interactive calculation runs in your browser and this site does not submit tool inputs to a backend.

How should I use the result?

Check that the entered units and values match your situation, especially around dates, breaks, and rounding.

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