📖 Overview
Use this calculator to translate nutrition percentages into actionable daily macro grams.
⚙️ How It Works
This converts calorie and macro percentage targets into grams for protein, fat, and carbohydrates.
The Formula
Protein (g) = Calories × Protein% ÷ 400 | Fat (g) = Calories × Fat% ÷ 900 | Carbs (g) = Calories × Carb% ÷ 400
| Protein & Carbs | 4 kcal per gram — divide calorie allocation by 4 |
| Fat | 9 kcal per gram — divide calorie allocation by 9 |
💡Protein is 4 kcal/g, carbohydrates are 4 kcal/g, and fat is 9 kcal/g. This is why fat grams are lower despite the same calorie allocation.
Quick Reference
| Goal | Protein % | Fat % | Carb % | Notes |
|---|---|---|---|---|
| General health | 20% | 30% | 50% | Balanced macros |
| Fat loss | 30% | 30% | 40% | Higher protein for satiety |
| Muscle gain | 25% | 25% | 50% | Carb-supported training |
| Keto | 20% | 75% | 5% | Very low carbohydrate |
| Endurance athlete | 15% | 25% | 60% | Carb-heavy for fuel |
Practical Tips
💡 Ensure macro percentages sum close to 100.
💡 Recalculate after calorie target changes.
Frequently Asked Questions
❓ Why are fat grams lower for same calories?
Fat is 9 kcal per gram while protein and carbs are 4.
❓ Can I use non-100% macro totals?
Yes, but remaining calories become unassigned in this estimate.