Macronutrient Calculator
Daily grams of protein, carbohydrate and fat from a calorie target and a percentage split.
Results
Protein
165.0
g
Carbohydrates
220.0
g
Fat
73.3
g
Percentage
100.0
%
What this tool does
Protein and carbohydrate provide about 4 kcal per gram and fat about 9, which is why the same percentage gives very different weights on the plate. Check that the three percentages add up to 100 — the last result tells you.
Formula
grams = calories × percentage ÷ (4 kcal/g for protein and carbs, 9 kcal/g for fat)
Variables
| Symbol | Meaning | Unit |
|---|---|---|
c | Calories | kcal |
p | Protein share | % |
h | Carbohydrate share | % |
fp | Fat share | % |
PG | Protein | g |
CG | Carbohydrates | g |
FG | Fat | g |
TP | Percentage | % |
Worked example
- Calories2200 kcal
- Protein share30 %
- Carbohydrate share40 %
- Fat share30 %
- Protein165.0 g
- Carbohydrates220.0 g
- Fat73.3 g
- Percentage100.0 %
Limitations
- This tool is informational only. It does not diagnose, treat or replace a qualified health professional. Speak to a doctor before making decisions about your health.
- The result is an estimate based only on the values you type. Real situations often include factors this calculator does not know about.