Macro Calculator
Convert daily calories and macro percentages into protein, carbohydrate and fat grams with sum validation.
Enter or adjust the values above, then calculate.
Turn calorie targets into protein, carbohydrate and fat grams
Convert daily calories and macro percentages into protein, carbohydrate and fat grams with sum validation.
Inputs this tool uses
- Daily calories
- Protein
- Carbohydrate
- Fat
What you get
Macro split from the percentages you entered.
How to use the Macro Calculator
- Enter daily calories, protein, carbohydrate and the other fields relevant to this calculation.
- Select any method, activity level or option shown on this page, then choose Calculate.
- Read the main result together with the supporting values, method, assumptions and limitations below before using the estimate.
How this calculation works
Macronutrient energy uses 4 kcal/g for protein, 4 kcal/g for carbohydrate, 9 kcal/g for fat and 7 kcal/g for alcohol when entered.
Example calculation
The sample values loaded into the calculator produce 2200 kcal/day. This example exists to show how the output is structured; replace the sample values with your own inputs for your calculation.
Assumptions and limitations
- Energy and nutrient outputs are estimates or general reference values, not individualized treatment targets.
- Adult calorie-goal tools should not be used for children, pregnancy or medical nutrition therapy unless the page explicitly supports that life stage.
Sources and review status
Source set last verified 2026-09-25. No clinician review is claimed unless a real named reviewer is displayed.
Questions people ask about Macro Calculator
How are macro grams calculated from calories?
Protein and carbohydrate use 4 kcal per gram and fat uses 9 kcal per gram. The percentages you enter must add to 100%.
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