Health & FitnessReviewed Methodology
Macro Calculator
This macro calculator converts your calorie goal and macro split into daily grams of protein, carbohydrates, and fat.
Quick answer
Protein and carbs each provide 4 kcal per gram.
What this tells you
- •Protein and carbs each provide 4 kcal per gram.
- •Fat provides 9 kcal per gram.
- •Macro percentages must total 100%.
How to Use
- 1Enter your daily calorie target.
- 2Set protein, carb, and fat percentages.
- 3Make sure percentages total 100 and calculate.
How It Works
Formula
Macro grams = (calories x macro percentage) / calories-per-gram (4 for protein/carbs, 9 for fat)The calculator allocates calories by macro ratio, then converts each macro's calories into grams.
Calculation note: values are processed in the order shown above, using the current input units.
Worked Examples
2200 kcal with 30/40/30 split
Calories2200
Protein30%
Carbs40%
Fat30%
ResultProtein 165 g, Carbs 220 g, Fat 73.3 g
Common mistakes
- Using percentages that do not sum to 100
- Confusing grams with percentages
- Treating calculated macros as medical nutrition advice
Limitations
Macro targets are planning estimates and do not account for individual medical needs, digestion differences, or training response.
Frequently Asked Questions
Macros are protein, carbohydrates, and fat, the three primary dietary macronutrients.
Yes. The macro split must equal 100% to allocate all calories.
It is a starting estimate that should be refined with real-world tracking and professional guidance when needed.