- Protein
- 100 g/day
- Carbohydrate
- 250 g/day
- Fat
- 66.67 g/day
How it works
Energy share differs from gram share
In a 2,000 kcal scenario, 30% fat gives about 66.7 g. Dividing those grams by total macro grams will not give 30%, because fat carries more energy per gram than carbohydrate or protein.
Understanding an estimated fat allocation
The fat-intake result represents the portion of an energy target assigned to fat by the selected inputs. Check the calorie target before comparing the resulting grams with another scenario. A numerical allocation does not distinguish individual foods or assess the balance of different fatty acids. Use the model's assumptions as context rather than interpreting the result as a complete dietary recommendation.
Daily macronutrients: formula and assumptions
Protein and carbohydrate supply about 4 kcal/g; fat supplies about 9 kcal/g.
The entered percentages must total 100%. These are planning quantities, not a prescribed diet.
From body measurements & activity: formula and assumptions
Maintenance energy=BMR×activity factor. Adult AMDR: carbohydrate 45–65%, fat 20–35%, protein 10–35% of energy; grams divide kcal by 4, 9, and 4 respectively.
The adjustment is an explicit scenario, not a prediction of weight change. Ranges are independent population references and their endpoints are not intended to be combined into a single diet. For adults; excludes pregnancy, breastfeeding, children and individualized medical nutrition care.
Worked example
Using the Daily macronutrients example:
- Daily energy target (kcal)
- 2000
- Protein share (%)
- 20
- Carbohydrate share (%)
- 50
- Fat share (%)
- 30
Protein and carbohydrate supply about 4 kcal/g; fat supplies about 9 kcal/g.
Example result
Protein: 100 g/day
Carbohydrate: 250 g/day
Fat: 66.67 g/day
These are illustrative inputs. Change the values to explore a different scenario.
Formula references
- USDA Dietary Guidelines (opens in a new tab)
- Mifflin et al.: resting energy expenditure (opens in a new tab)
- National Academies: Dietary Reference Intakes for macronutrients (opens in a new tab)
References explain the underlying methods; they do not imply endorsement or individual professional review of Finflo.
Common questions
Why does fat produce fewer grams for the same calories?
The calculation uses about 9 kcal per gram of fat, compared with about 4 for protein or carbohydrate.
Does this tell me which types of dietary fat to choose?
No. It estimates total fat grams from energy assumptions and does not evaluate food quality or an individual's dietary needs.
Prepared by Finflo. See our methodology and editorial policy. Read the relevant professional-advice limitations.