Convert a calorie target and chosen carbohydrate, protein, and fat percentages into grams per day.
Calculate your estimate
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How this calculator can help
This tool makes a macro split measurable, but macro totals alone do not guarantee a nutritious diet. Food quality, fibre, micronutrients, preferences, culture, and medical needs still matter.
How the estimate works
Carbohydrate and protein provide about 4 calories per gram, while fat provides about 9. The calculator divides each calorie allocation by those values. Presets are planning examples—not medical recommendations—and custom percentages must total 100%.
Sources and methodology
We use transparent formulas and primary public-health or research sources. Calculators simplify real life, so their results should be interpreted as estimates.