About the Macro Calculator
What is the Macro Calculator?
Macronutrients – protein, carbohydrates and fat – supply all your calories. This macro calculator turns your daily calories and chosen percentages into grams you can track.
Protein and carbohydrates provide 4 kcal per gram and fat provides 9 kcal per gram.
How to use the Macro Calculator
- Daily Calories (kcal) (sample: 2,200)
- Protein (% of calories) (sample: 30)
- Fat (% of calories) (sample: 25)
- Carbohydrates (% of calories) (sample: 45)
- Meals per Day (sample: 4)
- Press Calculate Macros (results also refresh as you type). The result card shows the Daily Protein, along with Carbohydrates, Fat and Per meal.
Formula used
Grams = Calories × Percentage ÷ kcal per gram
- Protein, carbs = 4 kcal per gram
- Fat = 9 kcal per gram
The three percentages must add up to 100.
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Daily Calories (kcal) | 2,200 |
| Protein (% of calories) | 30 |
| Fat (% of calories) | 25 |
| Carbohydrates (% of calories) | 45 |
| Meals per Day | 4 |
| Result | Value |
|---|---|
| Daily Protein | 165 g |
| Carbohydrates | 248 g |
| Fat | 61 g |
| Per meal | 41 g protein, 62 g carbs, 15 g fat |
Tips for using the Macro Calculator
- A common balanced split is 25–30% protein, 25–30% fat and 40–50% carbohydrates.
- Set protein first from body weight, then divide the rest between carbs and fat.