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ARVENRA
Nutrition & energy

Macro Calculator

Splitting your daily calories between protein, carbohydrate and fat.

This tool turns your daily calories into grams of protein, carbohydrate and fat. Leave the calorie field blank and it will derive the figure from your height, weight, age and activity level.

Your details

Leave blank to derive it from height, weight, age and activity level.

Typical range: 800 – 8,000

The formulas use different coefficients for each sex.

Typical range: 15 – 100

Typical range: 100 – 250

Typical range: 25 – 400

Your overall daily activity, not just training time.

The values you enter are calculated in your browser only — nothing is stored or transmitted.

Fill in your details and press calculate — your result will appear here.

Formula and method

Each macronutrient's share of energy divided by its energy value: 4 kcal per gram for protein and carbohydrate, 9 for fat.

Formula used

Energy split by percentage, converted with Atwater factors

Assumptions and limits

  • The presets sit inside the Institute of Medicine's acceptable distribution ranges.
  • If you enter a custom split, the three shares must add up to exactly 100.

Scientific sources

  1. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, Washington DC, 2005.

    View source

  2. Merrill AL, Watt BK. Energy Value of Foods: Basis and Derivation. USDA Agriculture Handbook No. 74, 1973.

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