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%.
FAQ
Why don’t my calculated total calories from macros exactly match a food label? Small rounding in listed macro grams, plus label rules that allow some rounding tolerance, mean a recalculation from labeled macros can come out slightly different from the label’s stated calorie count, even using the same calorie-per-gram factors.
Split your target with the Macro calculator in the cooking calculators.