Explain it like I'm 12
The macro calculator sets protein from body weight, assigns fat from calorie percentage, and gives remaining calories to carbohydrate.
Health & Fitness
Macro Calculator
Split a daily calorie target into protein, fat and carbohydrate grams using body weight and selected macro percentages.
Calculator
Working calculator
Live result128 g protein61 g fat · 285 g carbohydrate · 2,200 kcal target.
Formula used
Protein grams = body weight × g/kg. Protein calories = protein grams × 4. Fat calories = total calories × fat %. Fat grams = fat calories ÷ 9. Carbohydrate grams = remaining calories ÷ 4.
This is the method behind the answer, so the result can be checked rather than simply trusted.Visual grid
This number is one point on a larger pattern
Macro is not just a final answer. It is a step on a line: before and after, input and output, assumption and result.
Micro-timehours, minutes, shiftsHuman scaledays, weeks, projectsMacro-timemonths, years, calendars
InputFormulaResult
128 g proteinCalculationTime keeps the path visible: the input, the method and the final number belong together.
CalculationTime
Macro Calculation Report
128 g protein61 g fat · 285 g carbohydrate · 2,200 kcal target.
Inputs
- Daily calories
- 2,200 kcal
- Body weight
- 80 kg
- Protein target
- 1.6 g/kg
- Fat calories
- 25 %
Method
Protein grams = body weight × g/kg. Protein calories = protein grams × 4. Fat calories = total calories × fat %. Fat grams = fat calories ÷ 9. Carbohydrate grams = remaining calories ÷ 4.
- At 2,200 kcal, 80 kg body weight, 1.6 g/kg protein and 25% fat, protein is 128 g, fat is about 61 g and carbohydrate is about 284 g.
Assumptions
- Protein and carbohydrate are estimated at 4 kcal/g and fat at 9 kcal/g.
- The result is nutrition planning arithmetic, not medical advice.
- If protein plus fat exceed total calories, carbohydrate is shown as zero.
Notes
Use this space on the printed report for client, supplier, classroom, job-location, measurement, quote or approval notes.
Source references
- USDA Dietary Guidelines — general nutrition guidance reference
Formula
Protein grams = body weight × g/kg. Protein calories = protein grams × 4. Fat calories = total calories × fat %. Fat grams = fat calories ÷ 9. Carbohydrate grams = remaining calories ÷ 4.
Worked example
At 2,200 kcal, 80 kg body weight, 1.6 g/kg protein and 25% fat, protein is 128 g, fat is about 61 g and carbohydrate is about 284 g.
Professional note
Master’s Tip: choose protein first, then fat, then let carbohydrate fill the remaining energy budget.
Regional and unit assumptions
General nutrition planning estimate. Clinical nutrition needs require qualified advice.
Assumptions and limitations
- Protein and carbohydrate are estimated at 4 kcal/g and fat at 9 kcal/g.
- The result is nutrition planning arithmetic, not medical advice.
- If protein plus fat exceed total calories, carbohydrate is shown as zero.
Methodology & Accuracy
How this calculator is checked
CalculationTime pages are built around visible arithmetic: the formula, assumptions, worked example and practical limitations are shown so the result can be checked rather than simply trusted.
Formula used
Protein grams = body weight × g/kg. Protein calories = protein grams × 4. Fat calories = total calories × fat %. Fat grams = fat calories ÷ 9. Carbohydrate grams = remaining calories ÷ 4.
Standard or basis
General nutrition planning estimate. Clinical nutrition needs require qualified advice.
Where a calculator follows a named legal, trade or industry standard, that standard is cited visibly. Otherwise the page uses transparent general arithmetic and states its limits.Master's Tip
Master’s Tip: choose protein first, then fat, then let carbohydrate fill the remaining energy budget.
Related calculators
Questions
Why does protein use body weight?
Protein targets are commonly expressed as grams per kilogram of body weight so the target scales with the person.
Why can carbs fall to zero?
If protein and fat allocations consume the calorie target, no remaining calories are available for carbohydrate in this arithmetic split.