Macro Calculator
Enter your daily calorie target and choose how you want calories divided between protein, carbohydrates and fat. The calculator converts percentages into grams.
Your calculation is a starting point. Continue with personalized nutrition planning, meal tracking and Trofia's full wellness experience.
What are macros?
Macros, short for macronutrients, are protein, carbohydrates and fat. They provide energy and play different roles in the diet.
This calculator converts a calorie target into grams using 4 kcal per gram for protein, 4 kcal per gram for carbohydrates and 9 kcal per gram for fat.
Adult macro ranges
The National Academies' adult Acceptable Macronutrient Distribution Ranges are 10–35% of energy from protein, 45–65% from carbohydrates and 20–35% from fat.
These are population-level reference ranges, not a personalized prescription.
Macro calculator for Indian diets
Macro targets can be used with Indian foods such as rice, roti, dal, vegetables, paneer, curd, eggs, chicken, fish, fruit and legumes.
The macro split does not determine which foods you must eat. Food choice, portions and overall dietary pattern still matter.
Macros and weight management
A macro calculator helps organize a calorie target. It does not predict exactly how a person will respond to a diet.
For weight-management planning, combine calorie awareness with meal quality, activity, sleep, hydration and consistent tracking.
Frequently Asked Questions
The calorie share for each macro is converted to grams using 4 kcal/g for protein, 4 kcal/g for carbohydrate and 9 kcal/g for fat.
Yes. Choose Custom and enter your own protein, carbohydrate and fat percentages. They must add up to exactly 100%.
No. Macro needs and preferences vary between individuals.