Macro Calculator
Your entries are calculated in this browser and are not saved by this tool.
This result is an estimate and does not diagnose, prevent or treat any condition. Consult a qualified health professional.
How the Macro Calculator works
Convert a calorie target and macro percentages into grams of protein, carbohydrate and fat. Enter the requested values in the tool above, select Calculate, and review both the main result and its breakdown.
Formula used
Protein and carbohydrate provide 4 kcal per gram; fat provides 9 kcal per gram. Percentages must total 100%.
Worked example
At 2,000 kcal and 30/40/30, the result is 150 g protein, 200 g carbohydrate and about 66.7 g fat.
Practical uses
- Translate percentages into grams
- Plan a meal framework
- Compare macro splits
Assumptions and limits
Health results are screening estimates, not a diagnosis. Individual needs and clinical circumstances can differ. For reproducibility, record the inputs and assumptions used when sharing a result.
Frequently asked questions
Is this calculator free?
Yes. It can be used without creating an account.
Are the values I enter stored?
The calculation runs in your browser. The core tool does not submit your calculator entries to WordPress.
Can I rely on the result for a major decision?
Use it as an educational estimate, verify important inputs, and seek qualified advice when the decision carries financial, medical, tax or legal consequences.