Macronutrient Calculator
macronutrient calculator. Get instant, accurate results. Enter values for instant results with step-by-step formulas.
Reviewed by Rahul Singh, Health & Wellness Specialist
Reviewed by Rahul Singh, Health & Wellness Specialist
Formula
Protein(g) = Calories x Protein% / 4 | Fat(g) = Calories x Fat% / 9 | Carbs(g) = Calories x Carb% / 4
Each macronutrient has a caloric density: protein = 4 cal/g, carbohydrates = 4 cal/g, fat = 9 cal/g. Percentages should total 100%. Common splits: balanced (30/25/45), low-carb (35/40/25), keto (20/70/10).
Worked Examples
Example 1: 2000 cal, 30/25/45 split
Problem:2000 calories, 30% protein, 25% fat, 45% carbs
Solution:Protein: 150g (600 cal), Fat: 56g (504 cal), Carbs: 225g (900 cal)
Result:150g protein, 56g fat, 225g carbs
Reviewed by Rahul Singh, Health & Wellness Specialist · Editorial policy