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Health & fitness

Macro calculator

Split calories by chosen macro percentages.

Your result

Complete the fields and calculate.

Calculation method and formula

Daily calories [kcal] × Protein [%] ÷ 100 ÷ 4; Daily calories [kcal] × Carbohydrates [%] ÷ 100 ÷ 4; Daily calories [kcal] × Fat [%] ÷ 100 ÷ 9

Understand the inputs

Daily calories
Unit: kcal. Use a measured value or your own assumption.
Protein
Unit: %. Use a measured value or your own assumption.
Carbohydrates
Unit: %. Use a measured value or your own assumption.
Fat
Unit: %. Use a measured value or your own assumption.

Assumptions and limitations

The three energy shares must total 100%. Grams use 4/4/9 kcal per gram. The chosen split is not assessed for personal suitability.

The formula uses the specified units. Displayed numbers are rounded; whole packs, item counts and full time periods may also be rounded within the calculation.

Worked example

Illustrative values. Replace them with your own inputs for your calculation.

Daily calories
2400 kcal
Protein
30 %
Carbohydrates
40 %
Fat
30 %
Example result180 g protein

Carbs: 240 g · Fat: 80 g

Model revision: October 17, 2026 · How CleverCalc works

FAQ

Frequently asked questions

How does Macro calculator work?+

Daily calories [kcal] × Protein [%] ÷ 100 ÷ 4; Daily calories [kcal] × Carbohydrates [%] ÷ 100 ÷ 4; Daily calories [kcal] × Fat [%] ÷ 100 ÷ 9. The three energy shares must total 100%. Grams use 4/4/9 kcal per gram. The chosen split is not assessed for personal suitability.

What assumptions should I consider for this result?+

The three energy shares must total 100%. Grams use 4/4/9 kcal per gram. The chosen split is not assessed for personal suitability. The formula uses the specified units. Displayed numbers are rounded; whole packs, item counts and full time periods may also be rounded within the calculation.

How accurate is the result?+

The formula uses the specified units. Displayed numbers are rounded; whole packs, item counts and full time periods may also be rounded within the calculation. Health values are general information, not a diagnosis or personal treatment recommendation.

Is this calculator free?+

Yes. Calculations and PDF export work without an account or registration.

What happens to my inputs?+

Calculations run in your browser. Results are saved locally only when you add them to My results; favourites and history are also local. Shared links contain your values. The currency tool requests the selected currencies from its rate provider without sending your amount.

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