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CALORIES & NUTRITION · ADULTS

Macro Calculator

Convert a chosen calorie amount and percentage split into grams of carbohydrate, protein and fat, with adult AMDR context.

Method: 4 kcal/g carbohydrate, 4 kcal/g protein, 9 kcal/g fatLast updated:
YOUR DETAILS

Your nutrition split

Set your daily calories and divide them between carbohydrate, protein and fat.

Macro calculator inputs

Percentages must total 100%. Adult AMDR context: carbohydrate 45–65%, protein 10–35%, fat 20–35%.

Your entries are calculated in your browser by this tool and are not intentionally stored or sent by the calculator code.

How the macro conversion works

The tool converts your chosen percentages into grams using 4 kcal per gram for carbohydrate, 4 kcal per gram for protein and 9 kcal per gram for fat.

Carbohydrate grams = calories × (carbohydrate % ÷ 100) ÷ 4

Protein grams = calories × (protein % ÷ 100) ÷ 4

Fat grams = calories × (fat % ÷ 100) ÷ 9

Adult AMDR context

The National Academies' Acceptable Macronutrient Distribution Ranges for adults are 45–65% of energy from carbohydrate, 10–35% from protein and 20–35% from fat. These are broad population ranges, not an individualized meal plan.

Important limitations

Medical conditions, pregnancy, athletic training, food preferences and therapeutic diets can require different planning. This tool only converts percentages into grams.

References & sources

  1. NIH Office of Dietary Supplements: Nutrient Recommendations and Databases.
  2. National Academies DRI summary tables: adult AMDRs.

Sources checked and page updated on . This tool is for general educational use and is not a diagnosis or personal medical prescription.