- Protein
- 100 g/day
- Carbohydrate
- 250 g/day
- Fat
- 66.67 g/day
How it works
Check the energy after rounding grams
At 2,000 kcal with a 20/50/30 split, protein and carbohydrate are 100 g and 250 g; fat is about 66.7 g. Rounding fat to 67 g makes the reconstructed total 2,003 kcal, an expected rounding difference.
Connecting macro amounts with an energy target
The macro calculator distributes a stated or estimated energy target into macronutrient amounts. Check whether you are entering calories directly or deriving them from body measurements and activity. A different split can change carbohydrate, fat, and protein grams without changing the total energy target. The output illustrates the selected assumptions and does not assess dietary adequacy or individual medical requirements.
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 must my selected macro percentages total 100%?
Together they allocate the entered energy target. Protein and carbohydrate use about 4 kcal per gram, and fat uses about 9.
Can I combine every upper endpoint of the reference ranges?
No. The adult reference ranges are independent. Their upper endpoints are not intended to form one 100% dietary split.
Prepared by Finflo. See our methodology and editorial policy. Read the relevant professional-advice limitations.