Split a calorie target into protein, fat, and carbohydrate grams from weight, protein g/kg, and fat percent.
| Protein | – |
| Fat | – |
| Carbs | – |
Use this calculator to turn a daily calorie target into grams. Protein grams = weight × g/kg. Fat calories = total calories × fat% ÷ 100, then fat grams = fat calories ÷ 9. Remaining calories become carbohydrate grams at 4 kcal/g. Protein also uses 4 kcal/g. If protein and fat leave no room for carbs, the calculator errors instead of returning a negative carb gram figure. This is not a micronutrient or DRI table.
Weight can be entered in kilograms (kg) or pounds (lb); the calculator converts to kilograms before the protein dose. Gram outputs can display in grams (g), ounces (oz), or pounds (lb).
Calories: Daily energy target from TDEE or a diet plan.
Weight: Body weight used for the protein dose, in kg or lb.
Protein (g/kg): Often 1.2–2.2 g/kg depending on training.
Fat (%): Share of calories from fat. Raise it if you want fewer carbs.
Protein: Daily protein grams.
Fat: Daily fat grams.
Carbs: Remaining carbohydrate grams.
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