Macro Calculator
Split a chosen calorie amount into carbohydrate, protein and remaining fat using your energy percentages.
Formula
Carb g = E×C/400; protein g = E×P/400; fat g = E×(100−C−P)/900.
Daily energy (kcal) = 2,000 · Carbohydrate energy (%) = 50 · Protein energy (%) = 20
How to use
- Enter your daily calorie assumption.
- Enter carbohydrate and protein percentages.
- Read grams; the remaining energy becomes fat.
Examples
- 2000 kcal, 50% carbs, 20% protein: 250 g, 100 g and 66.7 g fat.
Frequently asked questions
Must the percentages add to 100?
Carbohydrate plus protein must not exceed 100%; fat fills the remaining percentage.
Is this a personalized diet plan?
No. The split is your assumption. General factors are 4 kcal/g for carbohydrate and protein, 9 for fat.
Does this replace medical advice?
For information only; it does not replace a doctor or individual assessment.
Sources
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