Use the Macro Calculator to split your daily calories into protein, carbohydrate and fat in grams.
How to Use
Enter your daily calories and the percentage you want from protein, carbohydrate and fat. Make sure the three percentages add up to 100, then press Calculate.
Formula in Plain Words
Each nutrient gets its share of the calories. Protein and carbohydrate each provide 4 calories per gram, and fat provides 9 calories per gram, so divide the nutrient calories by 4 or 9 to get grams.
Worked Example
For 2000 calories with 30% protein, 40% carbohydrate and 30% fat, the result is 150 g of protein, 200 g of carbohydrate and 66.67 g of fat.
FAQs
Why must the percentages add up to 100?
Because the three percentages share the whole daily calorie total, so anything less or more would leave part of the total unassigned.
Why is fat divided by 9?
Because fat provides 9 calories per gram, while protein and carbohydrate each provide 4 calories per gram.
Can I change the percentages?
Yes, change any percentage and recalculate, as long as the three still add up to 100.