Nutrition & Body Composition
Macro Calculator
Split a daily calorie target into protein, carbohydrate and fat grams. Customize percentages and carry the result into the TEF calculator.
Your estimate
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Enter your details and calculate to see your estimate, the breakdown and what to explore next.
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assumptions
An educational estimate, not a measurement or medical advice.
Behind the numbers
How this calculator works
Multiply total calories by each macro percentage, then divide by 4 kcal/g for protein and carbs or 9 kcal/g for fat.
A worked example
At 2,000 kcal and 25/50/25: 125 g protein, 250 g carbs and about 55.6 g fat.