Macro Calculator

Macronutrient planning allocates a chosen energy budget among carbohydrate, protein and fat. A percentage describes the share of that budget; grams describe an amount of the nutrient.

The general 4/4/9 convention assigns 4 kcal/g to carbohydrate and protein and 9 kcal/g to fat. 21 CFR 101.9(c)(1) also describes other food-energy methods and specific factors for fiber and polyols. The chosen convention here is conditional planning arithmetic, not a reconstruction of every food label. Checked September 30, 2026.

1. Enter a calorie target you have already chosen. This tool does not estimate energy needs from your age, weight, activity, or goals.
2. Choose carbohydrate, protein and fat percentages totaling 100%. A change to one percentage does not silently change another.
3. Convert each percentage to a fraction, multiply by the entered calories, then divide carbohydrate and protein calories by 4 and fat calories by 9.

Worked example: 2,000 kcal with carbohydrate 50%, protein 20%, fat 30% yields 250 g carbohydrate, 100 g protein and 66.7 g fat. The fat value is rounded for display; calculations use the unrounded amount.

The general 4/4/9 convention assigns 4 kcal/g to carbohydrate and protein and 9 kcal/g to fat. 21 CFR 101.9(c)(1) also describes other food-energy methods and specific factors for fiber and polyols. The chosen convention here is conditional planning arithmetic, not a reconstruction of every food label. Checked September 30, 2026.

Protein supplies amino acids; carbohydrate and fat contribute to the energy budget. Foods often provide multiple macros, so a label’s protein amount does not imply zero carbohydrate or fat.

• Protein-containing foods: fish, meat, eggs, dairy, soy foods and legumes.
• Carbohydrate-containing foods: grains, fruit, vegetables, dairy and legumes.
• Fat-containing foods: oils, nuts, seeds, avocado and many mixed foods.

Use the actual product and portion when recording amounts. A matching macro total does not establish vitamin, mineral or fiber adequacy.

Health Canada dietary reference values give AMDRs (Acceptable Macronutrient Distribution Ranges): ages 19+ carbohydrate 45–65%, protein 10–35%, fat 20–35%; ages 4–18 protein 10–30% and fat 25–35%; ages 1–3 protein 5–20% and fat 30–40%. Carbohydrate remains 45–65% for ages 1–18. These population references do not choose a personal menu. Table updated November 19, 2025; checked September 30, 2026.

The calculator does not select a loss, maintenance, gain or athletic split. The same percentages produce different grams when the entered calorie target changes. For example, carbohydrate at 50% is 200 g at 1,600 kcal and 250 g at 2,000 kcal.

When recording meals, use one consistent quantity basis: grams, the stated serving, or per 100 g. A daily macro budget does not determine ideal meal timing or a personal per-meal dose.

Different foods can have similar macro totals while differing in fiber, vitamins, minerals and allergens. Check food composition and ingredients as well as the three macro numbers.