Macronutrient Calculator
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Formula: Protein(g) = cal × %/4; Carbs(g) = cal × %/4; Fat(g) = cal × %/9
Macro Calculator
Macronutrients (protein, carbs, fat) make up the calories in your diet. Balancing them properly supports your fitness and health goals.
Conversion Formula
Protein(g) = cal × %/4; Carbs(g) = cal × %/4; Fat(g) = cal × %/9
Grams = (Calories × Percentage) ÷ Calories per gram. Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g.
Step-by-Step Examples
2000 cal, 30/40/30 split = 150g protein, 200g carbs, 67g fat
P: 2000×0.3/4=150; C: 2000×0.4/4=200; F: 2000×0.3/9=67
Frequently Asked Questions
What is a good macro split?
A common starting point is 30% protein, 40% carbs, 30% fat. Athletes may need more protein (35-40%).
Why does protein have 4 calories per gram?
Protein and carbs each provide 4 calories per gram. Fat provides 9 calories per gram. Alcohol provides 7.
Do macros need to add up to 100%?
Yes, your protein, carb, and fat percentages should add up to 100% for accurate calculations.