🍽️ Macro Calculator
How It Works
Estimate daily protein, carbohydrate, and fat targets from calorie intake and macro percentages. Use Macro Calculator as a general estimate from the measurements and assumptions you enter.
The result is most useful when the inputs match the definitions used by this calculator. For this tool, the underlying method is: Protein/Carbs/Fat grams = Calories × percentage / 4,4,9. Compare the output with the worked example, then change one meaningful input at a time to see how the result responds.
Understanding Macro
Macro is a general health or fitness estimate based on the measurements and assumptions requested by the calculator. Health estimates are not diagnoses and can differ from an individual's actual needs or measurements. Review the macro inputs and units before relying on the result.
When to Use This Calculator
Use Macro Calculator as a general estimate from the measurements and assumptions you enter.
Practical tip: For this Macro Calculator, use the result as a starting estimate and change one measurement or activity assumption at a time so you can see how sensitive the estimate is.
Formula
Protein/Carbs/Fat grams = Calories × percentage / 4,4,9
Example
At 2,000 kcal with 30% protein, 40% carbs, 30% fat, the targets are 150g, 200g, and 66.7g.