Macro Calculator
Protein, carbs and fat grams from daily calories and a plan.
How it works
Protein/Carbs = cal × % ÷ 4; Fat = cal × % ÷ 9
Protein and carbs are ~4 kcal/g, fat ~9 kcal/g. The plan shows protein/carb/fat percentages.
Worked example
2,000 kcal at 30% protein / 40% carbs / 30% fat:
- Protein: 2000×30% ÷ 4 = 150 g
- Carbs: 2000×40% ÷ 4 = 200 g
- Fat: 2000×30% ÷ 9 ≈ 67 g
Notes and limitations
Protein and carbs are 4 kcal/g; fat is 9 kcal/g. Adjust ratios to the goal: more protein when cutting (1.6–2.0 g/kg), more carbs for endurance training. Keep fat above roughly 20% of calories long term.