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Macro Calculator

Convert your chosen calorie target and macro percentages into daily grams.

Your numbers

Make it your own
Updates as you type
Remaining carbohydrate share
45%

Calculated from your inputs · rounded for display

Protein125g/day
Fat66.6667g/day
Carbohydrate225g/day

Arithmetic conversion of your chosen calorie target and proportions, not a recommended diet. Uses general 4/4/9 kcal-per-gram factors; alcohol, fiber and labeling rules can differ.

Your calculation, step by step

No black boxes
  1. Carbohydrate share = 100 − 25 − 30 = 45%.
  2. Protein grams = 2000 × 25% ÷ 4 = 125.
  3. Fat grams = 2000 × 30% ÷ 9 = 66.666667.
  4. Carbohydrate grams = 2000 × 45% ÷ 4 = 225.

How to use this calculator

  1. Enter your own values in the labeled fields. Check the units and assumptions before comparing results. Only the fields needed for your selected calculation mode are shown.
  2. Your answer updates automatically. Review the calculation steps to see exactly how it was calculated.
  3. Copy, share, save, or download your result. Saved inputs stay on this device.

How the calculation works

Protein and carbs: grams = kcal share / 4; fat: grams = kcal share / 9

Choose your own calorie target and protein and fat percentages; carbohydrate receives the remaining percentage. The tool converts that allocation into grams using general energy factors. It does not select a suitable intake, recommend a diet or account for individual medical needs. Percentages must leave a nonnegative carbohydrate share.

A worked example

At 2,000 kcal with 25% protein and 30% fat, protein is 125 g, fat about 66.67 g, and carbohydrates 225 g.

Reading your result

Use the main result together with its units and supporting figures. Display values are rounded; calculations keep their underlying precision. A change in inputs or assumptions can change the answer. Compare the step-by-step working with your intended use before relying on an estimate.

Frequently asked questions

Does it choose my calorie target?

No. Enter your own target; TDEE provides a separate rough maintenance estimate.

Why can labels differ?

Fiber, alcohol and specific labeling energy factors can change declared calories.

Sources & methodology

FDA: food labeling energy factors (21 CFR 101.9) ↗

Formula review: October 24, 2026. Read our methodology.