How to use the macronutrient calculator
Convert a calorie target to grams of carbs, protein and fat. Enter daily calories, carbs share, protein share, fat share in the fields above; the carbohydrate, protein, fat are computed instantly and plotted on the chart so you can see how the answer changes.
Formula
Variables
- cal — Daily calories (kcal)
- pc — Carbs share (%)
- pp — Protein share (%)
- pf — Fat share (%)
Worked example
With daily calories = 2200 kcal, carbs share = 50 %, protein share = 20 %, fat share = 30 %, the calculator gives carbohydrate ≈ 275 g; protein ≈ 110 g; fat ≈ 73.33333 g.
Frequently asked questions
What is the formula for the macronutrient calculation?
Carbohydrate (g) = cal × pc / 100 / 4. Protein (g) = cal × pp / 100 / 4. Fat (g) = cal × pf / 100 / 9. Here cal is daily calories (kcal), pc is carbs share (%), pp is protein share (%), pf is fat share (%).
What inputs do I need for the macronutrient calculator?
You need daily calories in kcal, carbs share in %, protein share in %, fat share in %. Each field is pre-filled with a typical example so you can see how the result responds as you edit the numbers.
How do I use this calculator?
Type values into the input fields. Results and the chart update instantly. Use Reset to restore the example values, Copy results to paste them elsewhere, or Share to copy a link that preserves your inputs.
Is the result exact?
Calculations use standard formulas and double-precision arithmetic, then display about seven significant figures. Real-world measurements carry uncertainty, so treat results as estimates unless your inputs are exact.