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Macronutrient calculator

Convert a calorie target and nutrient ratios into grams, or calculate energy and proportions from grams.

Get started

  1. Use the example values or enter your own measurements.
  2. Calculate, then copy the result or download the available details.

Example

Input

2,000 kcal: 25% protein, 45% carbohydrate, 30% fat

Expected result

125 g protein, 225 g carbohydrate, 66.67 g fat

Try it

Good to know

The calculation runs in your browser. Use consistent units in fields with no explicit unit.

Calculation method

This calculation uses 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat. Percentages in target mode must sum to 100.

Calculation mode

Target to grams
  • Total energy · kcal
  • Protein · %
  • Carbohydrate · %
  • Fat · %
Grams to energy
  • Protein · g
  • Carbohydrate · g
  • Fat · g