This calculator turns a daily calorie target into protein, carbohydrate, and fat goals for people planning meals or tracking nutrition.
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Enter your calorie target and choose percentages or gram targets for protein, carbohydrates, and fat. If using percentages, make sure they total 100 percent, unless confusion is part of the meal plan.
Protein grams = calories x protein percentage / 4, carbohydrate grams = calories x carbohydrate percentage / 4, and fat grams = calories x fat percentage / 9. Protein and carbohydrates provide about 4 calories per gram, while fat provides about 9.
For 2,000 calories split into 30 percent protein, 40 percent carbohydrates, and 30 percent fat, protein is 150 g and carbohydrates are 200 g. Fat is about 67 g because 2,000 x 0.30 / 9 = 66.7.
Yes, when the calculator allocates all calories among protein, carbohydrates, and fat. Alcohol and rounding can make real food logs look slightly different.
There is no single best split for everyone. Your goal, training, food preferences, medical needs, and ability to follow the plan matter more than chasing a perfect ratio.
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