Macro Calculator
Split a daily calorie number into grams of carbohydrate, protein and fat, checked against the official adult ranges.
Protein
100 g a day
- Carbohydrate
- 250 g a day
- Fat
- 67 g a day
- Within the adult ranges (AMDR)?
- Yes, all three
This splits the calories you enter — it doesn't set a calorie goal. The AMDR ranges are for healthy adults, not children, pregnancy or medical diets.
Per day and per meal (3 meals)
| Macro | Share | Calories | Grams a day | Grams a meal |
|---|---|---|---|---|
| Carbohydrate | 50% | 1,000 | 250 | 83 |
| Protein | 20% | 400 | 100 | 33 |
| Fat | 30% | 600 | 67 | 22 |
Show the work
Carbohydrate in grams, rounded
g = calories × share % ÷ 100 ÷ kcal per gram
2,000 × 50 ÷ 100 ÷ 4 = 250 g a day
Fat in grams, rounded
g = calories × share % ÷ 100 ÷ kcal per gram
2,000 × 30 ÷ 100 ÷ 9 = 67 g a day
Protein in grams, rounded
g = calories × share % ÷ 100 ÷ kcal per gram
2,000 × 20 ÷ 100 ÷ 4 = 100 g a day
For general information only — not medical advice. Talk to a doctor or other qualified professional about your health.
How it works
Grams = calories × share ÷ calories per gram (carbohydrate 4, protein 4, fat 9 — Atwater factors); adult ranges (AMDR, Institute of Medicine 2005): carbohydrate 45–65%, protein 10–35%, fat 20–35%
Questions
- How does the macro calculator work?
- Grams = calories × share ÷ calories per gram (carbohydrate 4, protein 4, fat 9 — Atwater factors); adult ranges (AMDR, Institute of Medicine 2005): carbohydrate 45–65%, protein 10–35%, fat 20–35%.
- What do I need to enter?
- Daily calories, Split, Carbohydrate, Protein, Fat, Meals a day. Optional fields can be left blank.
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