Macro Calculator
Last updated: October 15, 2026
Convert a daily calorie target and macro percentages into grams of protein, carbohydrates and fat.
Protein target
—
- Carbohydrate target: —
- Fat target: —
- Total macro percentage: —
- Calories assigned: —
On this page
Quick summary: Convert a daily calorie target and macro percentages into grams of protein, carbohydrates and fat.
Read the method, example and limitations
Updated reference sections in this guide are in English.
Guide language: English. Updated October 15, 2026.
What this calculator estimates
Macro Calculator
Inputs and units
Use the units shown for Daily calorie target, Protein (%), Carbohydrates (%), Fat (%). Required fields cannot be blank. Use zero only where that field and the model allow it. Select Calculate after changing a scenario.
Method and assumptions
Protein, carbohydrate and fat percentages must total 100%. For each nutrient, multiply daily calories by its percentage. Divide protein and carbohydrate calories by 4 and fat calories by 9 to obtain grams.
Worked example
A 2,000-calorie allocation of 30% protein, 40% carbohydrates and 30% fat corresponds to 150 g protein, 200 g carbohydrates and about 66.7 g fat.
Limitations
The daily calorie target and percentages are user assumptions. The tool does not select an appropriate diet, account for medical conditions or model differences in food energy measurement.