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Calorie Macro Calculator

Translate grams of macros into total calorie distributions or split target calories into macro grams.

Enter Macro Grams

g
g
g
g
Total Energy Value
2030 kcal
Protein:30%
Carbs:39%
Fat:31%
Alcohol:0%

How Macronutrient Calculations Work

Each of the core macronutrients contains a specific quantity of energy per gram:Protein (4 kcal/g), Carbohydrates (4 kcal/g),Fat (9 kcal/g), and Alcohol (7 kcal/g).

Under Net Carbohydrate guidelines, dietary fiber (2 kcal/g) and sugar alcohols (typically ~1.6 kcal/g) are subtracted from total carbohydrates, allowing ketogenic or low-carb diets to isolate the net carbs that impact blood glucose.

Private & free — this tool runs entirely in your browser.

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