# Macro Calculator

URL: https://speedycalculator.com/calculators/health/macro/
Last updated: 2026-10-25

> The macro calculator splits a daily calorie target into grams of protein, carbohydrate and fat from the percentages you choose. Use balanced, low-carb or high-protein splits.

## Inputs

- Daily calories (kcal)
- Protein (%)
- Carbohydrate (%)
- Fat (%)

## Results

- Protein
- Carbohydrate
- Fat
- Percentages total

## Formula

```
Protein g = kcal × P% ÷ 4
Carbs g = kcal × C% ÷ 4
Fat g = kcal × F% ÷ 9
```

## Explanation

Protein and carbohydrate supply 4 kcal per gram and fat supplies 9 kcal per gram, which is how percentages turn into grams.

### How to use the Macro Calculator

- **Daily calories**
- **Protein**
- **Carbohydrate**
- **Fat**

Results update as you type, and every field accepts the units shown in its menu.

### How it works

Multiply your calories by each percentage and divide by the calories per gram for that nutrient.

### Inputs explained

FieldWhat to enterDaily caloriesIn kcalProteinIn %CarbohydrateIn %FatIn %

### What each result means

- **Protein** = [Daily calories]×[Protein]÷100÷4
- **Carbohydrate** = [Daily calories]×[Carbohydrate]÷100÷4
- **Fat** = [Daily calories]×[Fat]÷100÷9
- **Percentages total** = [Protein] + [Carbohydrate] + [Fat]

### Example values

How the main result changes when **Daily calories** changes and everything else stays at the example values above:

Daily calories (kcal)Protein (g)1,100831,6501242,2001652,7502063,3002484,400330
*Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.*

## Worked example

Inputs — Daily calories: 2,200 kcal; Protein: 30 %; Carbohydrate: 40 %; Fat: 30 %.

Results — **Protein = 165 g**; Carbohydrate = 220 g; Fat = 73 g; Percentages total = 100 %.

## Key terms

- **Macronutrients**: Protein, carbohydrate and fat.

## FAQ

**What split should I use?**
Dietary guidelines suggest 45–65% carbs, 20–35% fat and 10–35% protein for adults.

**Does alcohol count?**
Alcohol has 7 kcal/g and is not included here.

**What formula does the Macro Calculator use?**
Protein g = kcal × P% ÷ 4.


## Sources

- [Dietary Guidelines for Americans](https://www.dietaryguidelines.gov/)