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Low-Carb Macro Calculator

Enter your calories and carb/protein percentages to get your low-carb macro grams.

How it is calculated

You give a daily calorie target and the share of those calories that should come from carbohydrate and from protein. Fat is whatever remains:

fat % = 100 − carb % − protein %
carbs (g) = calories × carb % / 100 / 4
protein (g) = calories × protein % / 100 / 4
fat (g) = calories × fat % / 100 / 9

Carbohydrate and protein are counted at 4 kcal per gram and fat at 9 kcal per gram. Grams are rounded to whole numbers, so the rounded amounts may be a gram or two off the exact total. If carb % plus protein % is above 100, the fat share would be negative and no result is shown.

Worked example

A 2,000 kcal day with 10% carbs and 25% protein leaves 100 − 10 − 25 = 65% for fat. Carbs: 2,000 × 0.10 / 4 = 50 g. Protein: 2,000 × 0.25 / 4 = 125 g. Fat: 2,000 × 0.65 / 9 = 144.4, shown as 144 g, which is 65.00% of calories.

Try this example →

Common mistakes

  • Entering grams in the percentage fields; carb % and protein % are shares of calories, so 10 means 10%, not 10 g.
  • Letting carb % and protein % add up to more than 100, which leaves no room for fat and gives no result.
  • Dividing fat grams by 4 when checking by hand; fat is 9 kcal per gram, which is why the fat gram figure looks small next to a large fat percentage.
  • Setting the calorie field to a meal instead of the full day, then logging those grams as daily targets.
  • Confusing total carbs with net carbs; the tool uses the figure you give it, and fibre is not subtracted.

Sources

About this calculator

The calculator turns daily calories and target carb and protein percentages into gram amounts: carb grams = (calories × carb%) ÷ 4 and protein grams = (calories × protein%) ÷ 4, since carbs and protein both provide 4 calories per gram, while the remaining percentage of calories is assigned to fat and divided by 9 calories per gram to get fat grams.

People following a low-carb, keto, or macro-tracking diet use this to translate a calorie target and a chosen macro split (for example 10% carbs, 30% protein, 60% fat) into the actual gram targets they log in a food-tracking app, rather than doing the per-meal arithmetic by hand.

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Comments (1)

  • Editorial team

    To check the output, multiply grams back: carbs and protein by 4, fat by 9, and the sum should land within a few calories of your target. For 2,000 kcal at 10 percent carbs and 30 percent protein, that is 50 g, 150 g and 133 g, adding to about 1,997. The grams are total carbohydrate, so subtract fibre yourself if you track net carbs. What carb share are you aiming for?

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