HEALTH REFERENCES WITH CLEAR LIMITS
Macro Calculator
Convert a daily calorie target and percentage split into grams of protein, carbohydrate, and fat.
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Your result
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Enter your values and select Calculate. Your result stays on this device.
How it works
Protein and carbohydrate grams use 4 kcal per gram; fat uses 9 kcal per gram. The three percentages must total 100%.
Assumptions
The calorie target and percentage split are supplied by you; fiber, alcohol, food quality, medical needs, and label rounding are not modeled.
About this calculator
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.
How to use it
- 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.
Use case
macro calculator: a clear planning check
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.
Source and update
Last reviewed: 2026-08-10
USDA MyPlate — nutrition planning resourcesFrequently asked questions
How are macro grams calculated?
Protein and carbohydrate calories are divided by 4; fat calories are divided by 9.
Do the macro percentages have to equal 100%?
Yes. The calculator stops when the three shares do not total 100%.
Does this calculator choose healthy macros?
No. It performs the conversion only and does not prescribe a diet or treatment.
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