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Macronutrient Calculator

Carbohydrate, fat and protein ranges in grams for your daily calories.

For everyoneNutritionv1.0.0

Your measurements

kcal/day

Use the Daily Calorie Needs calculator if you don't know it.

Calculated on your device. Nothing is sent to a server.

Your result will appear here

Enter your measurements, then press Calculate.

Methodology

IOM Acceptable Macronutrient Distribution Ranges (2005)

grams = kcal × share ÷ (4 kcal/g carbohydrate & protein, 9 kcal/g fat)

Acceptable ranges for adults: carbohydrate 45–65%, fat 20–35% and protein 10–35% of energy.

Who it is for
Healthy adults aged 18 and over.
Version
1.0.0

Worked example: how to calculate macronutrients

Inputs

Daily energy intake
2,000 kcal/day

Result

Carbohydrate (45%) — g
225 g/day
Carbohydrate (65%) — g
325 g/day
Fat (20%) — g
44 g/day
Fat (35%) — g
78 g/day
Protein (10%) — g
50 g/day
Protein (35%) — g
175 g/day

Calculation:

2000×0.45/4 = 225; 2000×0.20/9 = 44.44

An illustration with sample values, worked out with the same method the tool above uses.

Limitations

  • General population reference values; medical conditions may need different targets.
  • Ranges describe a healthy pattern, not a fixed target for everyone.

References

  1. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press; 2005. doi:10.17226/10490

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