Use the free Macro Calculator for Weight Loss on ToolVexa to split your daily calories into protein, carbohydrate and fat. Enter your calorie target and your chosen percentages, press Calculate, and your daily grams appear straight away.
How to Use
Enter the number of calories you plan to eat each day, then enter a percentage for protein, carbohydrate and fat. The three percentages must add to 100. Press Calculate to see how many grams of each you should aim for.
Formula in Plain Words
Each macro gets its share of calories first: calories times its percentage divided by 100. Then calories are turned into grams using 4 calories per gram of protein, 4 calories per gram of carbohydrate, and 9 calories per gram of fat.
Worked Example
For 2,000 calories a day split as 30% protein, 40% carbohydrate and 30% fat, protein is 600 calories, which is 150 grams. Carbohydrate is 800 calories, which is 200 grams. Fat is 600 calories, which is about 67 grams.
FAQs
Why do the percentages need to add to 100?
Because the percentages describe the whole day. If they add to less or more than 100, some calories would be left out or counted twice.
Is this a diet plan?
No. This calculator only splits a calorie target you choose. It is a general guide, not medical or diet advice for your situation.
Why does fat give fewer grams for the same calories?
Because fat has 9 calories per gram, while protein and carbohydrate have 4 calories per gram. So the same number of calories buys fewer grams of fat.