How do I calculate macronutrient percentages?

Convert grams to calories (protein: 4 cal/g, carbs: 4 cal/g, fat: 9 cal/g), then divide by total calories and multiply by 100. Example: 150g protein = 600 cal, out of 2000 total: (600/2000) × 100 = 30%.

What are ideal macronutrient percentages?

Balanced diet: 45-65% carbs, 20-35% fat, 10-35% protein. For weight loss: 40% carbs, 30% protein, 30% fat. For muscle gain: 40% carbs, 35% protein, 25% fat. Adjust based on activity level and goals.

How many grams of protein do I need?

For 30% protein in a 2000 calorie diet: 2000 × 0.30 = 600 calories from protein. Divide by 4 cal/g = 150g protein. General recommendations: 0.8-1g per lb bodyweight for active people, 1.2-1.6g for muscle building.

Why are macronutrient percentages important?

Different macros support different goals: protein builds muscle and aids recovery, carbs fuel workouts and brain function, fats support hormones and absorption. Tracking percentages ensures balanced nutrition for your specific goals.

Calorie Percentage Calculator

Calculate macronutrient percentages (protein, carbs, fats) in your diet. Track calorie distribution for nutrition goals.

Calculate

Total Daily Calories

Macro Calories

Formula

Macro % = (Calories from Macro / Total Calories) × 100

Example

total Calories:2000

protein Calories:600

carb Calories:900

fat Calories:500

protein Percent:30

carb Percent:45

fat Percent:25

Frequently Asked Questions

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