Macro Calculator
Calories → grams of P/C/F from your macro percentages. Click any i for detail.
Macros
Daily calories
i
Calories
Maintenance or target intake. |
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|---|---|
Protein (%)
i
Protein
Percent of calories from protein (4 kcal/g). |
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Carbs (%)
i
Carbs
Percent from carbohydrate (4 kcal/g). |
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Fat (%)
i
Fat
Percent from fat (9 kcal/g). |
How to use this calculator
- Enter calories and the three percentage targets.
- If they do not sum to 100, the page renormalizes them.
- Read grams of protein, carbs, and fat.
Results explained
Percent macros are a planning convenience. Protein and carbs contribute 4 kcal per gram; fat contributes 9. If your percents do not sum to 100, we scale them so the gram check still matches the calorie budget. Athletes often set protein in grams per kg first, then fill carbs and fat — use the protein-intake page for that style.
Quick reference: macro math
g = calories × percent / 100 / kcal_per_gram.
| Item | Detail |
|---|---|
| Protein / carbs | 4 kcal per gram |
| Fat | 9 kcal per gram |
| 30/40/30 on 2,000 | ~150g P / 200g C / 67g F |
| Renormalize | Percents are scaled if they do not sum to 100 |
Food labels and cooking oils create real-world rounding error.
How the estimate is built
p_g = kcal·p%/400; c_g = kcal·c%/400; f_g = kcal·f%/900 (after percent normalize).
Example scenario
2,000 kcal at 30/40/30 → about 150g protein, 200g carbs, 67g fat.
FAQ
Do percentages have to equal 100?
Ideally yes. If they do not, this calculator scales them so grams still fit the calorie box.
Is high protein dangerous?
People with kidney disease need clinician guidance. Healthy athletes often eat more protein than the RDA; that is not this page’s medical clearance.
Where do alcohol calories go?
Alcohol is about 7 kcal/g and is not a macro slot here. Subtract those calories from the budget if you drink.
Should I hit grams or percentages?
Either works. Many lifters lock protein grams, then split remaining calories between carbs and fat.