Macro Calculator

Split a daily calorie target into protein, carbohydrate and fat grams from your chosen percentages.

Usage Tip

A common balanced split is 30% protein, 40% carbohydrate and 30% fat.

Protein Target
— g
Daily protein in grams
THE MATH
grams = calories × percent ÷ (4 protein, 4 carb, 9 fat)
Protein and carbohydrate provide 4 kcal/g; fat provides 9 kcal/g.
Percentages should total 100%; the calculator still computes if they do not and flags the total.
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The calculators and tools on Formula Factory are provided for general guidance and informational purposes only. Results are estimates based on standard formulas and the values you enter — they do not constitute professional engineering, electrical, or architectural advice. Always verify calculations with a qualified professional before making decisions for any safety-critical, code-compliance, or commercial application. Formula Factory makes no representations or warranties as to the accuracy or completeness of any result, and accepts no liability for errors, omissions, or any outcomes arising from reliance on this information.