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Macro calculator

Convert daily calories into carbohydrate, protein and fat grams.

Let’s run the numbers

USD

Enter your values, then calculate.

Enter an existing daily calorie target and allocate the percentages. This tool does not prescribe a weight-loss calorie target. Adult reference ranges (age 19+): carbohydrate 45–65%, protein 10–35%, fat 20–35%.

THE NUMBERS, MADE CLEARInstant calculation
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Your answer starts here

Check your inputs and select Calculate.

A conversion of an existing calorie target for general adults, not an individual nutrition prescription. Not intended for children, pregnancy, breastfeeding or medically managed diets. The example allocation is not a uniquely recommended ratio; rounding displayed grams can slightly change reconstructed calories.

Common uses

Customize carbohydrate, protein and fat percentages for a daily calorie target, calculate grams and energy, and compare with adult reference ranges.

BEHIND THE NUMBERS

Formula & assumptions

Carbohydrate or protein grams = calories × share / 4. Fat grams = calories × share / 9. Shares are fractions of total energy.

A conversion of an existing calorie target for general adults, not an individual nutrition prescription. Not intended for children, pregnancy, breastfeeding or medically managed diets. The example allocation is not a uniquely recommended ratio; rounding displayed grams can slightly change reconstructed calories.

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