Convert a calorie target and selected macronutrient percentages into estimated daily grams of protein, carbohydrates, and fat.
Macronutrient Breakdown
How Macronutrient Grams Are Calculated
The calculator divides the calorie target across the selected protein, carbohydrate, and fat percentages. It converts those calorie allocations into grams using 4 calories per gram for protein, 4 for carbohydrates, and 9 for fat. The displayed gram amounts therefore depend on both the calorie target and the percentages selected.
Percentages and food choices
Check that the percentages add up to 100% if you want the full calorie target allocated. The result does not assess food quality, micronutrients, allergies, medical needs, or the suitability of a calorie target.
Health note: These numbers are planning estimates, not a prescribed diet. Individual nutrition needs vary, and people with medical or eating-related concerns should seek qualified guidance.
This is a general educational estimate based on the inputs and method described above. It is not a diagnosis, treatment plan, or substitute for individualized advice from a qualified healthcare professional. Page information updated: 4 November 2026.