Macro Calculator
Convert daily calories and macro percentages into grams of protein, carbs, and fat.
Protein grams
165 g
Carb grams
220 g
Fat grams
73 g
Allocated calories
2,200 cal
Formula
Protein and carbs use 4 calories per gram. Fat uses 9 calories per gram.
The macro calculator divides calories across protein, carbohydrates, and fat, then converts calories into grams using standard calorie-per-gram values.
How to Use
The macro calculator divides calories across protein, carbohydrates, and fat, then converts calories into grams using standard calorie-per-gram values. Enter the Daily calories, Protein percent, Carb percent, and Fat percent values and review the Protein grams, Carb grams, Fat grams, and Allocated calories outputs after you calculate.
- Open the calculator : Start with Macro Calculator.
- Enter values : Fill in the required inputs and any optional settings.
- Review the result : Read the output and use the about page for more detail if needed.
Common Questions
What does the Macro Calculator estimate?
It estimates daily macro targets such as protein, carbs, and fat.
How accurate is the result?
Treat it as a starting point, since goals, labels, and diet preferences can change the numbers.
What is the standard macronutrient ratio for weight loss?
While individual needs vary, a common starting macro split for weight loss and fat burning is 40% protein, 30% fat, and 30% carbohydrates. High protein intake helps preserve lean muscle mass and increases satiety while in a caloric deficit.