Diet Macro Calculator
Specify total daily calories, macro percentage, and calories per gram to find grams for a given macro nutrient.
For nutritional guidance only; consult a dietitian for personalized advice.
Examples
- 2,000 calories, 20% protein (4 cal/g) ⇒ 100 g
- 1,800 calories, 75% fat (9 cal/g) ⇒ 150 g
FAQ
Do percentages need to sum to 100?
No, calculate one macro at a time for its portion.
Why provide calories per gram?
Protein and carbs use 4 cal/g, fat uses 9 cal/g.
Can this work for Keto?
Yes, input your keto macro percentages accordingly.
Additional Information
- Run the calculator separately for protein, carbs, and fat.
- Helps translate diet plans into actionable gram targets.