Convert calorie targets into practical macro grams
This page keeps the calculation intentionally light so you can compare scenarios quickly before you move to a fuller diet plan.
Optional. Enter weight only to show protein per kilogram; daily macro grams do not need it.
Order: protein / carbohydrate / fat (%)
Entered ratio total: 100%
The share link includes calories, ratios, and the selected unit, but not body weight. Recipients can enter their own weight to see protein per kilogram.
How to use
- Enter the daily calories you want to compare.
- Use protein / carbohydrate / fat ratios in that order, or choose a labelled example split.
- Enter body weight only if you want protein per kilogram.
How the calculation works
Protein and carbohydrate use 4 kcal per gram; fat uses 9 kcal per gram.
Divide each entered ratio by the sum of the three ratios. Multiply by daily calories, then divide by the calories per gram.
Protein per kilogram is daily protein grams divided by body weight in kilograms. Pounds are converted to kilograms first.
This is a planning conversion, not a personalized nutrition recommendation or an exact reproduction of a food label. Displayed values are rounded.
Source for the conversion factors: USDA National Agricultural Library
How to choose between nearby pages
Use Calorie & Weight-loss Planner or BMR & TDEE when calories are not fixed yet. Use Water Intake when the missing baseline is hydration rather than calories or macros. Use Calorie Deficit for a cutting gap or Calorie Surplus for a gaining surplus before you lock the intake direction. Use Meal Calorie Split when the daily number is fixed but still needs a breakfast / lunch / dinner structure. Use Protein Intake when you want a body-weight-based protein checkpoint, then use Protein Per Meal when that daily protein target needs meal-by-meal grams. Use Macro Per Meal after this page when the daily PFC totals are already fixed and the remaining job is meal-by-meal execution.
FAQ
What does this page calculate?
It converts a calorie target plus protein, carb, and fat ratios into daily grams and calorie contributions for each macro.
Why are the ratios normalized automatically?
If the entered percentages do not sum to exactly 100, the page rescales them to the same ratio so you can still compare a practical split without manual cleanup.
What is grams per kilogram used for?
It gives a quick protein-per-body-weight check, which is helpful when comparing different calorie plans against one body-weight baseline.
Does this page give medical nutrition advice?
No. It is a planning aid only. Use registered dietitian or clinical guidance when you need personalized medical nutrition advice.