Macro calculator
Health & fitnessHow many grams of protein, fat and carbs is that?
Turn a daily calorie target and a split in percent into grams of protein, fat and carbohydrate, a day and per meal.
Calories and split
What you enter stays on your device while you use this tool. Opening a shared link sends the settings in its address to HowToolbox to prepare the page.
Protein a day
100 g
With 67 g of fat and 250 g of carbohydrate.
Where the energy comes from (carbohydrate gets the rest, 50%)
- Protein 100 g · 400 kcal · 20%
- Fat 67 g · 600 kcal · 30%
- Carbohydrate 250 g · 1,000 kcal · 50%
= Energy a day 2,000 kcal
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Grams a day and per meal
Each macronutrient's grams a day and per meal, over 3 meals, and its energy per gram.
| Macronutrient | A day, g | Per meal, g | Energy |
|---|---|---|---|
| Protein | 100 | 33 | 4 kcal/g |
| Fat | 67 | 22 | 9 kcal/g |
| Carbohydrate | 250 | 83 | 4 kcal/g |
Turn a daily calorie target and a split in percent into grams of protein, fat and carbohydrate, a day and per meal.
How to use
- Enter your daily energy target in kilocalories.
- Enter the share of that energy you want from protein and from fat; carbohydrate gets the rest.
- Read the grams of each a day, and per meal for the number of meals you choose.
How it works
Food energy comes from three macronutrients: protein, fat and carbohydrate. A split such as 20 % protein, 30 % fat and 50 % carbohydrate says how much of your energy each one supplies. To shop, cook or read labels you need grams, so the calculator turns the split into grams.
Grams = energy × share ÷ energy per gram. EU food labelling counts 4 kcal per gram of protein and of carbohydrate and 9 kcal per gram of fat (Regulation (EU) No 1169/2011, Annex XIV). For example, 2,000 kcal with 20 % protein is 400 kcal ÷ 4 = 100 g of protein; 30 % fat is 600 kcal ÷ 9 ≈ 67 g of fat; the remaining 50 % is 1,000 kcal ÷ 4 = 250 g of carbohydrate.
The calculator only does the arithmetic: it does not tell you which split or how many calories suit you. Alcohol (7 kcal per gram) and fibre (2 kcal per gram) are not counted, and labels round their numbers, so your day will never match to the gram.
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Frequently asked questions
Why does fat give so few grams?
A gram of fat carries 9 kcal, more than twice the 4 kcal of a gram of protein or carbohydrate. The same share of energy is therefore fewer than half as many grams of fat.
What split should I choose?
That depends on your health, your goals and your food habits. National nutrition recommendations give ranges for adults, and a dietitian or doctor can help you choose. This tool only converts the split you choose.
Are the grams of food or of nutrients?
Of the nutrients themselves. 100 g of protein is not 100 g of chicken: check the nutrition label of each food to see how much protein, fat and carbohydrate it contains.
What happens if protein and fat add up to 100%?
Carbohydrate is zero. The calculator rejects a combined share above 100%.
Do I have to eat the same macros at every meal?
No. The per-meal figures divide the daily totals equally for convenience. They are not a meal-timing recommendation.
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