Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets.
Macronutrient Percentages
Enter the percentage of your calories you want to allocate to each macronutrient. The total must equal 100%.
What Are Macronutrients?
Macronutrients, commonly called macros, are nutrients that provide energy and are needed in relatively large amounts. The three main macronutrients are protein, carbohydrates, and fat.
Protein
Protein provides approximately 4 calories per gram and is important for maintaining and building body tissues.
Carbohydrates
Carbohydrates provide approximately 4 calories per gram and are an important source of energy.
Fat
Dietary fat provides approximately 9 calories per gram and plays important roles in energy storage and normal body functions.
How the Macro Calculator Works
First, the calculator determines how many calories are allocated to each macronutrient based on the percentages you enter.
Calories are then converted into grams using the approximate calorie values for each macronutrient.
Example Macro Calculation
Suppose your daily calorie target is 2,000 calories and you choose a 30% protein, 40% carbohydrate, and 30% fat split.
- Protein: 600 calories ÷ 4 = 150 grams
- Carbohydrates: 800 calories ÷ 4 = 200 grams
- Fat: 600 calories ÷ 9 ≈ 66.67 grams
How to Use This Calculator
- Enter your daily calorie target.
- Enter the desired protein percentage.
- Enter the desired carbohydrate percentage.
- Enter the desired fat percentage.
- Make sure the percentages total exactly 100%.
- Click Calculate.
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Frequently Asked Questions
What is a macro calculator?
A macro calculator estimates the number of grams of protein, carbohydrates, and fat corresponding to a chosen calorie target and macronutrient percentage split.
How many calories are in one gram of protein?
Protein provides approximately 4 calories per gram.
How many calories are in one gram of carbohydrates?
Carbohydrates provide approximately 4 calories per gram.
How many calories are in one gram of fat?
Fat provides approximately 9 calories per gram.
Do the macro percentages have to equal 100%?
Yes. The protein, carbohydrate, and fat percentages should add up to exactly 100% for the calculator to produce a complete macro split.