FOODMANAC · KNOW YOUR NUMBERS
Macro Calculator
Compare balanced, high-protein, athlete and keto macro examples and convert your calorie budget into grams.
Your details
YOUR ESTIMATE
Start with your details
Enter your measurements to see the calculation and its assumptions.
Connect your numbers to real food
Search Foodmanac’s existing food database. Choose the correct preparation and compare its recorded nutrient basis with a portion you actually eat.
How to use this macro calculator
Presets help compare arithmetic choices. They are not clinically validated diets or sport-specific prescriptions. Keto falls outside the general carbohydrate reference range; the athlete label does not replace a training-specific fueling plan. Compare the protein result with the separate weight-based calculator.
Formula and assumptions
Grams = kcal × percentage ÷ 100 ÷ energy per gram (4 for carbohydrate/protein; 9 for fat). Carbohydrate/protein/fat splits: balanced 50/20/30; high protein 40/30/30; athlete 55/20/25; keto 5/25/70.
Example calculation
At 2,000 kcal with the balanced preset, the output is 250 g carbohydrate, 100 g protein and about 67 g fat.
Frequently asked questions
Will keto mode guarantee ketosis?
No. A percentage-based macro split cannot guarantee ketosis or suitability.
Why do rounded grams not sum perfectly to calories?
Display rounding can produce small differences; calculations use unrounded values internally.
What do 50/20/30 and the other preset numbers mean?
They are percentages of energy from carbohydrate, protein and fat, in that order, not grams.
Is athlete mode a plan for my sport?
No. Training volume, sport and timing needs vary; the preset is just an example split.
What if the protein result differs from the Protein Calculator?
The macro tool uses calorie percentages; the protein tool uses body weight. They answer different planning questions.
What if I do not know which number to enter?
Read the explanation below each field. The initial values are examples, not your measurements. Use your scale or tape for body measurements. For a calorie budget, start with the Calorie or TDEE calculator. Optional water allowances can stay at zero.
Can I switch between kilograms and pounds or centimetres and inches?
Yes, where body measurements are used. Changing the unit selector converts the entered values. Imperial height is total inches: 5 feet 9 inches is 69 inches, not 5.9.
Who is this calculator intended for?
Generally healthy adults aged 20–78 who are not pregnant or breastfeeding. It is not intended for children, eating-disorder recovery, medically prescribed diets or fluid restrictions.
Why can another calculator give a different result?
Tools may use different equations, activity assumptions, unit conversions or rounding. Compare the method and inputs before comparing the result. None of these estimates is an exact measurement.
How do I save my result?
Calculate first, then choose Download PNG or Print / Save PDF. The export includes the inputs, results, explanation, method and references. Your site logo is included when configured; otherwise a Foodmanac wordmark is used.
Are my measurements sent to Foodmanac?
This plugin calculates in your browser and does not send your measurements. Food search sends the food name to the website. Other site plugins may have their own analytics or privacy behavior.
Sources and methodology
Source-backed equations are distinguished from Foodmanac planning presets. No result is an exact measurement or a medical prescription. Content version: 1.1.0.
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- Carb Calculator
- Fat Intake Calculator
- TDEE Calculator
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Measurements stay in this browser through this plugin. PNG and PDF exports contain the details you entered; share them only as you intend. Other site analytics and plugins have their own privacy behavior.