Macro Calculator
Split a calorie target into protein, carbohydrate, and fat grams. Protein and carbohydrate use 4 kcal per gram. Fat uses 9 kcal per gram. Percents must sum to 100. Informational, not medical advice and not a diet plan.
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How to split macros
- Enter the daily calories you want to split. The default is 2000 kcal.
- Enter protein, carbohydrate, and fat percents. They must add to 100.
- Read grams from kcal times percent, then divide by 4, 4, and 9.
- Note: informational, not medical advice, and not a diet plan. Nothing is uploaded.
Macronutrient split
Calories to grams at 4/4/9
| Protein | 4 kcal per gram |
|---|---|
| Carbohydrate | 4 kcal per gram |
| Fat | 9 kcal per gram |
| Percents | Must sum to 100 (tolerance about 0.5) |
| Default | 2000 kcal at 30/40/30 |
| Advice | Informational. Not a diet plan or medical advice. |
How grams are computed
Protein grams = (calories * protein% / 100) / 4. Carbohydrate uses the same 4 kcal per gram. Fat uses 9. The default 2000 kcal at 30/40/30 is 150 g protein, 200 g carbohydrate, and about 67 g fat.
How this page checks percents
The three percents must add to 100. A small rounding slack of about half a percent is allowed. Negative percents are rejected. You type calories directly. This form does not hide a Mifflin calculation unless you leave calories empty on a different build. Here calories default to 2000.
Note
Informational, not medical advice. This is not a diet plan, a diagnosis, or a prescription. Fiber, micronutrients, and medical conditions are not modeled. See the disclaimer. CZNull does not receive the calories.