Free tools
Convert calories and chosen macro percentages to grams, or protein, carbs and fat back to calories. Free calculator with worked examples; no sign-up.
Your result
These examples use 25% protein, 30% fat and 45% carbohydrates. Choose your own percentages in the calculator; this split is not a recommendation.
| Calorie total | Protein | Fat | Carbohydrates |
|---|---|---|---|
| 1,500 kcal | 93.8 g | 50 g | 168.8 g |
| 2,000 kcal | 125 g | 66.7 g | 225 g |
| 2,500 kcal | 156.3 g | 83.3 g | 281.3 g |
Examples illustrate the calculation. They are not recommended targets.
Already have grams of protein, carbohydrates and fat? Enter them below to calculate their energy total.
The calculation uses 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat. Rounded labels, fibre and sugar alcohols can make a food label differ. Your chosen percentages must total 100%.
Protein and carbohydrates provide about 4 kcal per gram; fat provides 9. The percentages are your choices, not recommended targets. Rounded grams may not add up exactly to the calorie total.
protein / carbs: kcal × % / 100 / 4 = g fat: kcal × % / 100 / 9 = g
Source: USDA: Food and Nutrition Information Center
These tools provide general information, not medical advice. Nutrition estimates are not intended for children, pregnancy, breastfeeding or managing a medical condition.
