Macronutrient calculator
Protein and carbohydrate carry 4 kcal per gram, fat 9, alcohol 7. Those four numbers are the whole of macro arithmetic.
kcal
%
%
Protein
165g/day
- Carbohydrate
- 220 g/day
- Fat
- 73 g/day
- Carbohydrate share
- 40.0 %
- Protein per meal
- 41.3 g
- Carbohydrate per meal
- 55.0 g
- Fat per meal
- 18.3 g
Show the working
- Daily calories = 2200
- Protein share = 30
- Fat share = 30
- Meals per day = 4
- Carbohydrate share = 100 - 30 - 30 = 40
- Protein = 2200 * 30 / 100 / 4 = 165
- Fat = 2200 * 30 / 100 / 9 = 73.3333
- Carbohydrate = 2200 * 40 / 100 / 4 = 220
- Protein per meal = 165 / 4 = 41.25
- Fat per meal = 73.3333 / 4 = 18.3333
- Carbohydrate per meal = 220 / 4 = 55
Values are shown to six significant figures here; the arithmetic itself runs on exact fractions and is only rounded where a number is printed.
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The formula
- grams of protein = calories x protein share / 4
- grams of fat = calories x fat share / 9
- grams of carbohydrate = calories x remaining share / 4
If protein and fat shares add to more than 100%, the carbohydrate figure goes negative — which is the calculator telling you the split is impossible.
This is a population formula, not a diagnosis. Individual metabolism, body composition and medical history all move the real answer, so treat the number as a starting point and talk to a clinician about anything that matters.