HEALTH REFERENCES WITH CLEAR LIMITS
Convert a daily calorie target and percentage split into grams of protein, carbohydrate, and fat.
Your result
Enter your values and select Calculate. Your result stays on this device.
Protein and carbohydrate grams use 4 kcal per gram; fat uses 9 kcal per gram. The three percentages must total 100%.
The calorie target and percentage split are supplied by you; fiber, alcohol, food quality, medical needs, and label rounding are not modeled.
This macro calculator does not choose a diet for you. It converts a calorie target and percentage split you already selected into gram targets, keeping the energy assumptions visible.
Use case
Turn a calorie target into a transparent 4/4/9 macronutrient split while keeping the user-selected percentages visible and separating arithmetic from nutrition advice.
Convert a calorie target and chosen percentage split into grams of protein, carbohydrate, and fat.
Build a reliable scenario
Macro Calculator helps you check a specific health & family question with figures that apply to you. Convert a daily calorie target and percentage split into grams of protein, carbohydrate, and fat. Turn a calorie target into a transparent 4/4/9 macronutrient split while keeping the user-selected percentages visible and separating arithmetic from nutrition advice. Convert a calorie target and chosen percentage split into grams of protein, carbohydrate, and fat. The page keeps the method and limits visible so the result can be understood, compared, and checked instead of treated as an unexplained answer.
Prepare Daily calories, Protein share, Carbohydrate share and Fat share. Enter a daily calorie target from an appropriate planning source. Set protein, carbohydrate, and fat percentages that total 100%. Review the gram amounts produced by the 4/4/9 energy conversion. Adjust with a registered dietitian or clinician when personal health needs matter. Keep units, dates, currency, and time periods consistent.
The stated method is: Protein and carbohydrate grams use 4 kcal per gram; fat uses 9 kcal per gram. The three percentages must total 100%. Change one assumption at a time to see which input drives the result, then compare scenarios on the same basis.
The calorie target and percentage split are supplied by you; fiber, alcohol, food quality, medical needs, and label rounding are not modeled. This is an arithmetic meal-planning reference, not a nutrition prescription. Seek qualified care for medical, pregnancy, athletic, eating-disorder, or weight concerns.
Source and update
Last reviewed: 2026-08-10
USDA MyPlate — nutrition planning resourcesProtein and carbohydrate calories are divided by 4; fat calories are divided by 9.
Yes. The calculator stops when the three shares do not total 100%.
No. It performs the conversion only and does not prescribe a diet or treatment.
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