Macro Calculator
About Macro Calculator
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 : Use Macro Calculator from the Health category.
- Check the inputs : Review the required values and any optional settings.
- Read the formula : Use the formula and notes below to understand how the result is produced.
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.
Inputs
- Daily calories
- Protein percent
- Carb percent
- Fat percent
Outputs
- Protein grams
- Carb grams
- Fat grams
- Allocated calories
Formula
Protein and carbs use 4 calories per gram. Fat uses 9 calories per gram.