Built for Australian private practice
Macro calculator for meal planning
Turn an energy target and your chosen protein and fat percentages into grams. Carbohydrate takes the remaining share.
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Your inputs
Start with this illustrative example, then replace the numbers with your own. Results update as you type.
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Illustrative example result
- Protein (g/day)
- 125
- Carbohydrate (g/day)
- 225
- Fat (g/day)
- 66.67
This converts your targets; it does not choose an appropriate diet. The simplified 4/4/9 factors exclude alcohol, fibre and sugar-alcohol adjustments, so food-label totals may differ.
Turn your assessment into a client plan
Set client nutrition targets, build meal plans and keep consultation notes together in Notrispace.
Start your practice workspaceHow the calculation works
Protein grams = kcal × protein % ÷ 100 ÷ 4. Fat grams = kcal × fat % ÷ 100 ÷ 9. Carbohydrate % = 100 − protein % − fat %, then carbohydrate grams = kcal × carbohydrate % ÷ 100 ÷ 4.
Worked example
At 2,000 kcal with 25% protein and 30% fat, the remaining 45% is carbohydrate: 125 g protein, 225 g carbohydrate and about 66.67 g fat.
Questions practitioners ask
What does the result mean?
Protein grams = kcal × protein % ÷ 100 ÷ 4. Fat grams = kcal × fat % ÷ 100 ÷ 9. Carbohydrate % = 100 − protein % − fat %, then carbohydrate grams = kcal × carbohydrate % ÷ 100 ÷ 4.
Who is this calculator for?
For nutritionists, dietitians and naturopaths supporting individual client assessment and planning. Example values are illustrative, not prescribed targets.
What are the limitations?
This converts your targets; it does not choose an appropriate diet. The simplified 4/4/9 factors exclude alcohol, fibre and sugar-alcohol adjustments, so food-label totals may differ.