Holistic Health
Macronutrient Calculator
Enter your daily calorie target and choose your goal to get your personalised protein, carbohydrate, and fat targets — in grams and as a percentage of total calories.
Don't know your calorie target? Calculate your TDEE first →
Balanced macros for body recomposition
Calories per Gram — The Conversion
Protein and carbohydrates each provide 4 calories per gram. Fat provides 9 calories per gram. This asymmetry explains why fat-dense foods are so calorically concentrated — a tablespoon of olive oil contains about 120 calories, while a tablespoon of sugar contains about 45.
To convert your macro targets in grams back to calories: multiply protein grams by 4, carbohydrate grams by 4, and fat grams by 9. The three totals should approximately equal your daily calorie target, with minor rounding differences.