Macro Formula

To turn a calorie target and a macro split into grams, divide each share of calories by that nutrient calories per gram.

Grams = (Calories × Macro %) ÷ Calories per gram

Where

Calories daily calorie target
Macro % share for that macro
Calories per gram 4 protein, 4 carbs, 9 fat

Worked example

At 2000 calories with 30% protein: (2000 × 0.30) ÷ 4 = 150 g protein. Carbs at 40%: (2000 × 0.40) ÷ 4 = 200 g. Fat at 30%: (2000 × 0.30) ÷ 9 = 67 g.

Protein and carbs use 4, fat uses 9. The three percentages should add to 100%.

Split your target with the Macro calculator in the cooking calculators.

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