This macros to calories calculator allows users to input their macronutrient intake and convert it into the corresponding calorie value.
- Protein: 100g × 4 = 400 calories
- Carbs: 150g × 4 = 600 calories
- Fat: 50g × 9 = 450 calories
- Total: 400 + 600 + 450 = 1,450 calories
Macros to Calories Calculator
| Macronutrient (grams) | Calories from Protein | Calories from Carbs | Calories from Fat | Total Calories |
|---|---|---|---|---|
| 10g Protein | 40 | 0 | 0 | 40 |
| 0g Protein | 0 | 10g (40 cal) | 0 | 40 |
| 0g Protein | 0 | 0 | 10g (90 cal) | 90 |
| 10g Protein, 10g Carbs | 40 | 40 | 0 | 80 |
| 10g Protein, 5g Carbs, 5g Fat | 40 | 20 | 45 | 105 |
| 20g Protein, 15g Carbs, 10g Fat | 80 | 60 | 90 | 230 |
Macros to Calories Conversion Formula
Total Calories = (Protein grams × 4) + (Carbohydrate grams × 4) + (Fat grams × 9)
The conversion of macros to calories is based on the energy content of each macronutrient.
This formula is derived from the fact that:
- 1 gram of protein provides 4 calories
- 1 gram of carbohydrate provides 4 calories
- 1 gram of fat provides 9 calories
How do I calculate calories from macros?
To calculate calories from macros, follow these steps:
- Determine your macro intake: Record the number of grams of protein, carbohydrates, and fats you consume.
- Multiply each macro by its calorie value:
- Multiply protein grams by 4
- Multiply carbohydrate grams by 4
- Multiply fat grams by 9
- Sum up the results: Add the calorie values from all three macronutrients.
For example, if your daily intake consists of:
- 150g of protein
- 200g of carbohydrates
- 60g of fat
The calculation would be:
- Protein: 150g × 4 = 600 calories
- Carbohydrates: 200g × 4 = 800 calories
- Fat: 60g × 9 = 540 calories
Total calories = 600 + 800 + 540 = 1,940 calories
More Calculators:
How many calories are in 1g of macros?
The calorie content of each macronutrient is:
- Protein: 1g = 4 calories
- Carbohydrates: 1g = 4 calories
- Fat: 1g = 9 calories
It’s important to note that alcohol, while not a macronutrient, also provides calories:
- Alcohol: 1g = 7 calories
Keep in mind that when converting calories to macros, you’ll need to determine the desired ratio of macronutrients, as there are multiple ways to distribute calories among the three macros.
How many macros for 1,200 calories?
The macronutrient distribution for a 1,200-calorie diet can vary depending on individual needs and goals.
Here’s an example of a balanced macro distribution for a 1,200-calorie diet:
- Protein: 30% of total calories
- 1,200 × 0.30 = 360 calories from protein
- 360 ÷ 4 = 90 grams of protein
- Carbohydrates: 40% of total calories
- 1,200 × 0.40 = 480 calories from carbohydrates
- 480 ÷ 4 = 120 grams of carbohydrates
- Fat: 30% of total calories
- 1,200 × 0.30 = 360 calories from fat
- 360 ÷ 9 = 40 grams of fat
For a 1,200-calorie diet with this distribution, the macros would be:
- 90g of protein
- 120g of carbohydrates
- 40g of fat
