Macronutrient Distribution Calculator
Enter your daily calorie target and desired macro percentages to see grams of protein, carbohydrates and fats.
Approximate nutritional guidance; consult a dietitian for personalized advice.
Examples
- 2000 kcal with 30% protein, 40% carbs, 30% fat ⇒ Protein: 150 g, Carbs: 200 g, Fat: 66.7 g
- 1800 kcal with 25% protein, 50% carbs, 25% fat ⇒ Protein: 112.5 g, Carbs: 225 g, Fat: 50 g
FAQ
Should percentages sum to 100?
Yes, the macro percentages should total 100% for accurate results.
How many calories are in a gram of fat?
Fat provides about 9 calories per gram.
Can I use this for ketogenic diets?
Yes, adjust the percentages to match your dietary goals.
Additional Information
- Protein and carbs have ~4 calories per gram, fat has ~9 calories.
- Output shows grams of each macronutrient based on entered percentages.