See how your
macros add up.
Enter the grams in a meal to see its estimated calories and macro split. This converts food values; it does not set a personal diet target.
Percentages describe estimated calories, not food weight. Rounded percentages may not total exactly 100%.
The simple math behind the numbers
This tool multiplies protein and carbohydrate grams by 4 and fat grams by 9, then adds them together. The starting example is (25 × 4) + (45 × 4) + (15 × 9) = 415 calories.
These are general energy factors, as described in USDA FoodData Central’s documentation. Labels and food databases may use different factors or rounding. Fiber, sugar alcohols, and alcohol can also affect the total. Use the product’s label when logging a specific packaged food.
What does the percentage tell me?
Each percentage is that macro’s estimated calories divided by the total. For example, 100 protein calories out of 415 total calories is approximately 24.1%. It does not mean 24.1% of the meal’s weight is protein.
Learn more in our guide to macro ratios or see how that differs from food proportions on a balanced plate.
Your next chapter
starts with your next meal.
Make room for a little more awareness. Calorify helps with the rest.
Download on theApp StoreFor iPhone and iPad · iOS 17.6 or later