CalcQuick · Macros
Macro Calculator
Choose a calorie target and the share assigned to protein and fat. Remaining calories are assigned to carbohydrates so every result is easy to audit.
Reviewed and updated:Protein150 g
Carbohydrates200 g
Fat67 g
01
How to use this calculator
- Enter your values using the units shown.
- Review the result, which updates instantly.
- Check the formula and assumptions before using the number for a decision.
02
Formula and assumptions
Protein grams = protein calories ÷ 4. Carbohydrate grams = carbohydrate calories ÷ 4. Fat grams = fat calories ÷ 9.
03
Worked example
At 2,000 kcal with 30% protein and 30% fat: protein is 150 g, fat is about 67 g and carbohydrates are 200 g.
CalcQuick
Sources and scope
These references support the formula or category guidance. CalcQuick remains responsible for the calculator implementation.
- Food energy: methods of analysis and conversion factorsFood and Agriculture Organization of the United Nations
- Macronutrients and food-energy guidanceUSDA Food and Nutrition Information Center
FAQ
Frequently asked questions
Why do fat grams look lower?
Fat provides about 9 kcal per gram, while protein and carbohydrate provide about 4 kcal per gram.
Do the percentages need to total 100%?
Protein and fat must total less than 100%. The calculator assigns the remaining percentage to carbohydrates.