Macro Calculator - Turn Calories into Protein, Carbs and Fat
Daily macros
Protein and carbohydrate carry 4 calories per gram, fat carries 9. That is why the fat row shows fewer grams for the same share.
Percentages are the plan, grams are the shopping list
Nutrition advice arrives in percentages and food arrives in grams, and nothing in a kitchen converts between them. A packet says twenty grams of protein; a plan says thirty per cent protein. This tool does the one step in the middle, using the energy each macronutrient actually carries, so the numbers on the label and the numbers in the plan finally speak the same language.
Using it in three steps
- 1 Enter the daily calorie figure you are working to.
- 2 Tap a preset, or type your own three percentages.
- 3 Read the grams. Those are the numbers you weigh food against, not the percentages.
Why the three have to add to 100
The three percentages describe how a fixed pot of calories is divided, so they have to account for all of it. If they sum to ninety, ten per cent of the day is unassigned and the grams shown would quietly under-feed you; if they sum to a hundred and ten, the plan promises more food than the calorie target allows. The tool refuses to print grams until the split closes, because a set of numbers that does not add up is worse than no numbers at all — it looks like a plan.
What this tool does not decide for you
What the split should be is a question about you: your training, your appetite, your medical history, what you can actually stick to for a year. This page holds no opinion on that. It presets a few common shapes because they are common, not because they are right, and every one of them is editable. A calculator that told you the answer to a question this personal would be overreaching.