Health / Browser calculator

Macro Calculator

Macro Calculator works from the inputs you provide and returns protein (g/day), carbohydrate (g/day), fat (g/day). Use the calculation panel to explore a scenario, then check the formula and limitations before applying the result.

Your inputs

Minimum: 1e-06
Minimum: 0 · Maximum: 100
Minimum: 0 · Maximum: 100

Your results

Enter your values and calculate to see the result.

This calculator is for informational purposes only and is not a substitute for professional medical advice.

Formula and calculation method

Protein and carbohydrate provide 4 kcal/g. Fat provides 9 kcal/g. Fat share = 100 − protein share − carbohydrate share.

Converts a user-selected energy distribution; does not prescribe a diet.

How to use macro calculator

  1. Set Daily energy (kcal). The example below uses 2200.
  2. Set Protein energy share (%). The example below uses 25.
  3. Set Carbohydrate energy share (%). The example below uses 45.
  4. Select Calculate to update the result. Reset restores the illustrated inputs. Copy, print or download your own result if you need a record.

Worked example

Example inputs
Daily energy (kcal)
2200
Protein energy share (%)
25
Carbohydrate energy share (%)
45
Protein (g/day)
137.5
Carbohydrate (g/day)
247.5
Fat (g/day)
73.33333333

Factors affecting your result

Converts a user-selected energy distribution; does not prescribe a diet.

Changing daily energy (kcal) changes the scenario being evaluated. Adjust one input at a time when comparing results, keep a copy of the assumptions, and compare values using the same unit and period. A precise arithmetic result does not make an uncertain assumption precise.

Frequently asked questions

How does the macro calculator work?

Protein and carbohydrate provide 4 kcal/g. Fat provides 9 kcal/g. Fat share = 100 − protein share − carbohydrate share.

What inputs does Macro Calculator need?

Enter daily energy (kcal), protein energy share (%), carbohydrate energy share (%). Read the unit labels; percentages are entered as ordinary percentages, not decimal fractions.

How should I interpret the macro calculator result?

Converts a user-selected energy distribution; does not prescribe a diet.

Are my macro calculator inputs uploaded?

No. The calculation runs in this browser. Favorites, recent tool names, theme and formatting preferences may be saved locally, but calculation inputs are not sent to a calculation server or stored by this website. Shared links do not include entered values.

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