Macro calculator

Convert your calorie target and protein/fat percentages to grams; the remaining calories go to carbohydrate.

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Macro calculator processes your input in this browser. Inputs and results are excluded from analytics. Recent tools save tool names, visit counts and last-visit times. Saved tools store only their names. Draft saving is optional and stays on this device; delete saved text with the draft controls. Loading text from a URL is optional and contacts that server; its URL and your IP address are visible to the server. An optional “Use in” action keeps a handoff in this tab. The next tool removes it on arrival and ignores it if more than a minute has passed.

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Daily calories you have chosen (kcal)

Protein share of calories (%)

More inputs and assumptions

Fat share of calories (%)

Answer

…

Convert your calorie target and protein/fat percentages to grams; the remaining calories go to carbohydrate.

More results

Precision and calculation record

Decimal places in numeric results and text downloads

Rounding changes displayed numbers, not the calculation. Text, fractions, matrices and CSV schedules keep their own formatting. Automatic keeps up to 12 significant digits, with money shown to cents where applicable.

Saved scenario

Save the current answer, then change an input to compare. This clears when you leave.

Formula and assumptions

This converts an allocation you supply. The example percentages are illustrative, not a recommended diet. Protein and carbohydrate use 4 kcal/g and fat uses 9 kcal/g. Alcohol, fiber and food-specific energy factors are excluded. Individual needs and medical diets require individualized advice.

Automatic precision shows numbers to 12 significant digits. Thousands separators such as 1,000 are accepted; use a dot for decimals.

Scratch calculator

Check another calculation

Use +, −, ×, ÷, parentheses and %. A percentage is divided by 100. This does not change the main tool.

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Updated 2026-09-29

Using Macro calculator

Convert your calorie target and protein/fat percentages to grams; the remaining calories go to carbohydrate.

Next: Calorie calculator

Next: Protein calculator

A worked example

For daily calories you have chosen (kcal) = 2000, protein share of calories (%) = 25, fat share of calories (%) = 30, carbohydrate (g) = 225.

Before you use the result

Example results for daily calories you have chosen (kcal)

These examples use Protein share of calories (%): 25; Fat share of calories (%): 30. They are reference calculations, not recommended settings.

Daily calories you have chosen (kcal)	Carbohydrate (g)
1000	112.5
2000	225
4000	450

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ToolOctopus. “Macro calculator.” Updated 2026-09-29. https://tooloctopus.com/macro-calculator.

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