Skip to content
Toolspire

Calculators

Macro Calculator

Macro Calculator is part of Toolspire and is ready as soon as this page loads. The three percentages must add up to 100. 2,000 calories at 30% protein, 40% carbohydrate and 30% fat is 150 g, 200 g and 66.7 g.

Runs in this tabFreeNo account

On this page

What you can do here

No silent rescaling

If the three boxes do not add to 100, there is no result. A 90% split is not treated as complete.

4, 4 and 9

The calorie factors are the Atwater values used on labels. Alcohol is not a fourth macro here.

Percent of calories, not percent of grams

30% protein is 30% of calories. Because fat is denser, 30% of calories is fewer grams than 30% of the food’s weight.

The sequence

How to use the Macro Calculator

  1. 1

    Start from a calorie number you already chose

    This page does not estimate how many calories you need. The calorie calculator is the place for that guess. Bring the number here.

  2. 2

    Make the three percents add to 100

    Change all three boxes. Leaving 30/40/30 and only raising protein will blank the result until the others come down.

  3. 3

    Read grams, not another percent

    The headline is grams of protein. The detail is grams of carbohydrate and fat.

Worth knowing

  • Macro Calculator on Toolspire: protein grams = calories × protein% ÷ 100 ÷ 4. Carbohydrate uses the same 4. Fat divides by 9.
  • 2,000 kcal at 30 / 40 / 30 is 150 g protein, 200 g carbohydrate, 66.7 g fat.
  • The percentages must add to 100, within half a point. 30 / 30 / 30 is rejected rather than quietly rescaled.
  • The headline is protein grams, because that is the number people set first. Carbs and fat are in the detail.

Percents of calories are not percents of weight

A label’s calories come mostly from protein and carbohydrate at about 4 per gram and fat at about 9. Splitting 2,000 calories 30/40/30 therefore does not mean equal-looking piles of food. Fat’s pile is lighter because each gram carries more calories. The page refuses a split that does not add to 100 so it cannot pretend the missing 10% was redistributed. It does not know your weight, your sport or what you should eat.

FAQ

Questions about Macro Calculator

Where does Macro Calculator run?

Macro Calculator runs in this tab on Toolspire. What you type or drop in is not sent to us and is not stored on a server.

How many grams is 30% protein of 2,000 calories?

150 grams. 2,000 × 0.30 ÷ 4 = 150.

Why is 30% fat not 150 grams too?

Fat is counted at 9 calories per gram, not 4. 2,000 × 0.30 ÷ 9 is about 66.7 grams.

What if my percents add up to 90?

The page returns no result. Fix the split so it adds to 100. It will not spread the missing 10% for you.

Does this tell me how much to eat?

No. It converts a calorie target and a split you already chose into grams. It is not a meal plan.

Keep going

Related tools

Calorie CalculatorNewCalorie Calculator on Toolspire. Estimate daily calories with the Mifflin–St Jeor equation, an activity level.CalculatorsBMI CalculatorNewBMI Calculator on Toolspire: Enter height in feet or cm and weight in kg or lb to see your BMI, WHO or Asian (Indian) category and healthy weight range.CalculatorsOne Rep Max CalculatorNewOne Rep Max Calculator on Toolspire. Estimate a one-rep max from a weight and the reps you lifted, using the Epley formula and the Brzycki formula side by side.CalculatorsEMI CalculatorNewEMI Calculator on Toolspire. Calculate your loan EMI, total interest and full repayment schedule instantly. See yearly charts.CalculatorsAge CalculatorNewAge Calculator on Toolspire. Calculate your exact age in years, months and days, the next birthday countdown and age on any date.CalculatorsScientific CalculatorNewTrig in degrees or radians, logs, powers, roots, factorial, nCr and nPr, fractions, memory and history. Works on phones.Calculators

Open the full directory

Last updated Report a problem or suggest a feature