Macro Calculator
Splits a daily calorie figure into grams of protein, carbohydrate and fat.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
grams = calories × share ÷ kcal per gram protein and carbohydrate 4 kcal/g, fat 9 kcal/g
Each macro gets its share of your calories, then is divided by its energy per gram.
What to watch out for
The energy values are the standard Atwater factors. The usual adult ranges are the Acceptable Macronutrient Distribution Ranges from the US Institute of Medicine. No single split suits everyone, so the one you can keep to is a reasonable choice.
Frequently Asked Questions
How do I work out my macros?
Multiply your calories by each share, then divide by the energy per gram. At 2,000 kcal with 20% protein, 50% carbohydrate and 30% fat, that is 100 g protein, 250 g carbohydrate and 67 g fat.
How many calories are in a gram of each macro?
Protein and carbohydrate have about 4 kcal per gram, and fat about 9 kcal per gram.
Which calorie figure should I use?
Your maintenance figure, or your target if you are losing or gaining.