What this tool does
Convert a daily calorie target and chosen macro percentages into grams of protein, carbohydrate and fat.
How to use it
- Enter a daily calorie target.
- Assign percentages to protein, carbohydrate and fat that total exactly 100%.
- Calculate the gram amounts and review whether the chosen target is appropriate for you.
Formula and method
Protein calories and carbohydrate calories are divided by 4 kcal per gram. Fat calories are divided by 9 kcal per gram. The tool allocates the entered calorie target; it does not choose the calorie target or percentages.
Worked example
At 2,000 kcal with 30% protein, 40% carbohydrate and 30% fat, the result is 150 g protein, 200 g carbohydrate and about 66.7 g fat.
Common uses
- Turning a percentage plan into gram targets
- Checking whether three macro shares total 100%
- Preparing a meal-tracking setup from an existing plan
Limitations
Energy factors are standard label conversions and actual foods may round differently. The calculator does not account for medical conditions, age, pregnancy, allergies or training needs and does not recommend an appropriate diet.
FAQ
Why must the percentages total 100%?
The calculator divides the entire calorie target among the three entered macronutrients; a different total would leave calories missing or double-counted.
Does the result include fibre or alcohol?
No. It uses only the entered protein, carbohydrate and fat shares and does not separately model fibre, alcohol or other energy sources.