Macro Calculator
Turn a daily calorie target and a macro split into grams of carbohydrate, protein and fat. Enter daily calories, carbs, protein and fat to see…
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Turn a daily calorie target and a macro split into grams of carbohydrate, protein and fat. Enter daily calories, carbs, protein and fat to see carbs, protein and fat when you calculate.
For general information only, not medical advice. Consult a qualified health professional before making health decisions.
Worked example
Example calculated from the starting values. Enter your own values and press Calculate to get your result.
With the default inputs (daily calories = 2,200, carbs = %45, protein = %30, fat = %25), the results are: carbs 248 g; protein 165 g; fat 61 g.
Quick reference: daily calories vs result
Reference table based on the example values; it is not your calculation result.
| Daily calories | Carbs | Protein | Fat |
|---|---|---|---|
| 1,100 | 124 g | 83 g | 31 g |
| 2,200 | 248 g | 165 g | 61 g |
| 4,400 | 495 g | 330 g | 122 g |
| 11,000 | 1,238 g | 825 g | 306 g |
| 22,000 | 2,475 g | 1,650 g | 611 g |
| 44,000 | 4,950 g | 3,300 g | 1,222 g |
Frequently asked questions
What formula does this calculator use?
Carbs = cal × c ÷ 100 ÷ 4; Protein = cal × p ÷ 100 ÷ 4; Fat = cal × f ÷ 100 ÷ 9. Variables: cal = daily calories, c = carbs in %, p = protein in %, f = fat in %.
What do I need to enter?
You need daily calories, carbs (%), protein (%), fat (%). Results update as you type.
What is an example result?
With the default inputs (daily calories = 2,200, carbs = %45, protein = %30, fat = %25), the results are: carbs 248 g; protein 165 g; fat 61 g.
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