How are calories converted to grams?

Protein and carbohydrate use 4 kcal per gram; fat uses 9 kcal per gram—the usual Atwater general factors.

Food & nutrition

Macro calculator

Estimate a daily calorie target the same way as our calorie tools, then split it into protein, carbohydrate, and fat grams. Presets stay near common AMDR-style ranges; custom mode lets advanced users type any positive split.

Age Sex (for RMR) Weight (kg) Height (cm) Activity

Goal Deficit / surplus (kcal/day)

Macro preset

Logic

Calorie target = TDEE (Mifflin RMR × activity) adjusted by your deficit or surplus selection. Grams = calorie fractions × (1 kcal per gram rules: 4 / 4 / 9). This is a planning split, not a diagnosis of how your body partitions nutrients.

Educational only. Not medical or sports nutrition advice tailored to you.