Macro Calculator

Convert your daily calorie target into grams of protein, carbohydrates and fat using a preset or custom split.

What is the Macro Calculator?

Macronutrients are protein, carbohydrates and fat. Protein and carbs provide 4 kcal per gram and fat provides 9 kcal per gram.

How does it work?

Calories are divided by the chosen percentages and converted to grams.

Formula

Protein g = kcal × P% ÷ 4
Carbs g = kcal × C% ÷ 4
Fat g = kcal × F% ÷ 9

Example

2,000 kcal at 30/40/30: 150 g protein, 200 g carbs and 67 g fat.

Frequently asked questions

What is a typical Indian diet split?

Traditional Indian diets are high in carbohydrates — often around 60% — with about 15% protein.

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