Calorie Percentage Calculator

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%.

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.

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.

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.