Macronutrient (Macros) Calculator
Enter daily total calories and the protein, fat, and carbohydrate percentages to work out the gram split of the three macros.
Input Data
Results
At a glance:Enter daily total calories and the protein, fat, and carbohydrate percentages to work out the gram split of the three macros.
Formula
Protein (g) = calories × protein% ÷ 4.
Fat (g) = calories × fat% ÷ 9.
Carbs (g) = calories × carb% ÷ 4.
How to Use
- Enter your daily total calories.
- Enter the protein, fat, and carb percentages.
- The calculator returns the grams of each macronutrient.
FAQ
Why is fat higher in calories per gram?
Fat's chemical structure has more carbon-hydrogen bonds, releasing about 9 kcal/g when oxidised — over double protein and carbs (4 kcal/g each). That is also why controlling fat matters in a cut.
What if the percentages do not add to 100%?
Each ratio is entered independently. Below 100% leaves flexible room; above 100% is a contradiction. Aim for the three to total close to 100%.
How to set ratios for bulking vs cutting?
For bulking raise protein (30–40%) and keep carbs adequate; for cutting raise protein to preserve muscle and moderately raise fat for satiety (e.g. protein 35–40%, fat 30–35%).
Does alcohol count as a macronutrient?
Alcohol has about 7 kcal/g but is not one of the three macros and gives no essential nutrition. This tool excludes alcohol; subtract it from your intake on drinking days.
Is fibre counted in carbs?
Nutrition labels' 'carbohydrate' usually includes dietary fibre. Fibre gives almost no energy; for precision use net carbs = total carbs − fibre. This tool uses total carbs.
How do I apply the result to my plate?
Divide the daily grams by meals and pair with food labels — e.g. 150 g protein across chicken, fish, eggs, tofu. A food scale and tracking app are most accurate.
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References
Content review: Calculatorism Science Team. Results are for reference only; please refer to the relevant authorities for the official figures.