Overview
Macronutrient distribution sets how many calories come from protein, carbohydrates and fat. This tool converts percentages into grams, but it does not judge food quality or vitamin and fiber adequacy.
Formula
Grams of each nutrient = calories × its percentage ÷ 100 ÷ (4 for protein and carbs, 9 for fat).
How it works
Enter calories
Use an estimated target from the calorie calculator, not an arbitrarily low number.
Choose a distribution
Pick a preset or custom percentages that total 100%.
Read the grams
Distribute them across meals according to your preferences.
Worked examples
2,000 kcal, balanced
100 g protein, 250 g carbs and 66.7 g fat.
2,400 kcal, higher protein
180 g protein, 240 g carbs and 80 g fat.
Frequently asked questions
Is balanced best?
Not necessarily. It is a common starting point; the best split depends on the person, activity and health status.
Is high protein safe for everyone?
It may not suit people with kidney disease or specific conditions. Consult a professional before a large increase.
Do I need to count every gram?
No. Use the tool as guidance and simplify meals. Excessive precision can increase anxiety.
Where are fiber and vitamins?
They are not in this calculator. Choose varied whole foods; see the fiber calculator for details.
This calculator is for educational and informational purposes only and is not a substitute for professional advice.