Protein & Macro Calculator

Convert protein, carbs and fat into calories and percentages.

About Protein & Macro Calculator

Standard energy factors assign four calories per gram of protein and carbs and nine per gram of fat. Totaling macros in calories makes it possible to compare foods and to hit a target split for nutrition goals.

Formula

Protein & Macro

Calories = protein x 4 + carbs x 4 + fat x 9

macro: Protein, carbohydrate or fat grams in the serving

Worked example

With the default values below, Protein & Macro Calculator returns Calories of 415. Change any input above and every figure here is recalculated in your browser.

Inputs used

Proteinminimum 0 g: 30 g
Carbsminimum 0 g: 40 g
Fatminimum 0 g: 15 g

Results

Calories: 415
Protein Share: 28.92%
Carb Share: 38.55%
Fat Share: 32.53%

Step by step

1Values used
2Protein & Macro
3Calories= 415
4Protein Share= 28.92
5Carb Share= 38.55
6Fat Share= 32.53

Assumptions and limits

The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

Frequently Asked Questions

How is Protein & Macro calculated?

Calories = protein x 4 + carbs x 4 + fat x 9 Standard energy factors assign four calories per gram of protein and carbs and nine per gram of fat.

Why does Protein & Macro matter?

Totaling macros in calories makes it possible to compare foods and to hit a target split for nutrition goals.

What values do I need to enter?

This calculator takes 3 inputs: Protein, Carbs, Fat. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.