PlanetToolbox
Macro Calculator
Calculate daily carbohydrate, protein, and fat grams from calories and macro percentages, with fiber and saturated fat planning targets.
Carbs
220 g
Protein
165 g
Fat
73 g
Fiber target
31 g
Macro inputs
Calculate daily macros
Macro summary
- Carbohydrate calories
- 880 kcal
- Protein calories
- 660 kcal
- Fat calories
- 660 kcal
- Saturated fat planning limit
- 24 g
Assumptions
Energy valuesUses 4 kcal/g for carbohydrate and protein, and 9 kcal/g for fat.
Fiber targetUses 14 grams per 1,000 kcal as a practical planning estimate.
Macro calculator notes
This calculator converts calorie and percentage targets into grams. It does not design a complete diet, account for medical nutrition therapy, or verify micronutrients, food quality, allergies, or dietary restrictions.