macro calculator
Macro Calculator for Weight Loss and Maintenance
Macro planning helps convert calorie targets into food-level decisions. This guide explains the full conversion workflow.
How to calculate using Macro Calculator
- Set daily calories and choose protein/carbs/fat percentages.
- Verify that all macro percentages sum to 100%.
- Convert each calorie share into grams using kcal-per-gram constants.
Macro Calculator formula
- Protein grams = (calories x protein%) / 4.
- Carb grams = (calories x carb%) / 4.
- Fat grams = (calories x fat%) / 9.
Worked example
- 2,000 kcal with split 30/40/30.
- Protein 150 g, carbs 200 g, fat 66.7 g.
- Adjust split based on training and satiety response.
Accuracy and interpretation notes
- Total macro percentages must be exactly 100.
- Recalculate when calorie targets change.
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