CALCULATOR

Macro Converter

Grams to calories to percentages, including alcohol, with the split shown visually.

Converted

–

Total calories–

Protein–

Carbs–

Fat–

Alcohol–

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Converting between grams, calories and percentages

Protein and carbohydrate supply 4 calories per gram, fat supplies 9, and alcohol supplies 7. Every macro conversion follows from those four numbers.

The conversion matters because macro targets are given inconsistently. Coaches often prescribe grams per kilogram, apps display percentages, and food labels show grams per serving. Moving between them by hand invites arithmetic errors.

One thing the percentage view reveals: fat looks small in grams and large in calories, because of the 9 versus 4 difference. Seventy grams of fat is 630 calories, which is often a third of a day intake from what appears to be a modest number.

Frequently asked questions

How many calories in a gram of protein?

Four, the same as carbohydrate. Fat is nine and alcohol is seven.

How do I convert macros to percentages?

Multiply each macro by its calorie value, divide by total calories, multiply by 100.

Should I set macros in grams or percentages?

Grams, particularly for protein, because percentage targets shift the absolute amount whenever calories change.

Why does fat use up so many calories?

It supplies 9 calories per gram against 4 for protein and carbohydrate, so a small weight carries a large share of energy.

Sources

Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids, 2005.
US Food and Drug Administration. Nutrition labelling and energy conversion factors. fda.gov
Food and Agriculture Organization. Food energy: methods of analysis and conversion factors, 2003.
National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
NHS. Nutrition and health guidance. nhs.uk
US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov

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General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.