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Macro Calculator
Convert chosen protein, fat, and carbohydrate energy shares to grams for a calorie target.
- Protein, g
- 125
- Fat, g
- 66.7
- Carbs, g
- 225
How the calculation works
Protein and carbs: kcal × share/100/4; fat: kcal × share/100/9. Shares must total 100%.
Inputs
- Calorie target, kcal
- Protein, % of energy
- Fat, % of energy
- Carbs, % of energy
Calculation details
An adult estimate, not for children, pregnancy, or a personal treatment plan. Discuss results with a clinician or dietitian when managing illness or changing your diet.
You choose the shares; the calculator does not prescribe a personal diet. Energy from fiber, alcohol, and particular foods may differ.
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Updated: 2026-10-02