Macronutrient (Macro) Calculator

Use this macronutrient (macro) calculator for an approximate adult fitness calculation. Results are estimates, not medical or training prescriptions.

Your Numbers

Daily Calorie Targetkcal

Protein%

Carbohydrate%

Fat%

Results

Protein—

Carbohydrate—

Fat—

Split Total (must equal 100%)—

Input check—

Results update live as you type. Estimates only — not financial, tax, or investment advice.

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The Formula

Protein g = (kcal × P%) ÷ 4; Carbs g = (kcal × C%) ÷ 4; Fat g = (kcal × F%) ÷ 9

Understanding the Macronutrient (Macro) Calculator

Worked example: At 2,500 kcal with 30% protein, 40% carbohydrate and 30% fat, the result is 187.5 g protein, 250 g carbohydrate and 83.33 g fat before display rounding.

Protein and carbohydrate supply 4 kcal per gram and fat 9. Percentages must total 100%. Macro quantities remain in grams, matching US nutrition labels.

Frequently Asked Questions

How is the result calculated?

Protein g = (kcal × P%) ÷ 4; Carbs g = (kcal × C%) ÷ 4; Fat g = (kcal × F%) ÷ 9

What should I know about this estimate?

Protein and carbohydrate supply 4 kcal per gram and fat 9. Percentages must total 100%. Macro quantities remain in grams, matching US nutrition labels.