Calculadora de Macros
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
g_macro = kcal × %_macro / kcal_por_g
About this calculator
This macro calculator distributes daily calories among proteins, carbohydrates, and fats based on percentages you set. Simply enter total calories and the desired percentages for each macronutrient. The tool calculates how many grams of each macro you should consume, using standard caloric values: proteins and carbs have 4 kcal/g, and fats have 9 kcal/g. It is useful for those following diets like low-carb, high-protein, or seeking balanced nutrition.
The calculation is straightforward: for each macronutrient, multiply total calories by the percentage (in decimal) and divide by the caloric value per gram. For example, 2000 kcal with 30% protein results in 2000 × 0.30 / 4 = 150 g of protein. The calculator displays results in grams and also shows the corresponding calories for each macro, making tracking easier.
Use this calculator when planning personalized diets, whether for weight loss, muscle gain, or maintenance. Athletes and physically active individuals can adjust proportions according to their goals. Remember that individual needs vary; consult a nutritionist to determine the ideal percentages for your case.
Cautions: ensure percentages sum to 100%. Invalid inputs (e.g., letters or negative numbers) cause errors. This calculator does not replace professional guidance, especially for specific health conditions. Use results as an initial reference and adjust according to your response to the dietary plan.
Frequently asked questions
What is the difference between calories and grams of macronutrients?
Calories are the total energy from food, while grams indicate the amount of each macronutrient. The calculator converts calories into grams using the caloric value per gram.
Can I use percentages that don't add up to 100%?
No. Percentages must sum to exactly 100% for a coherent distribution. Otherwise, the calculator may return an error.
Is this calculator suitable for ketogenic diets?
Yes, just adjust the percentages: typically low carbs (5-10%), moderate protein (20-25%), and high fat (70-75%).
Are the gram results for raw or cooked foods?
The values refer to macronutrients themselves, regardless of food state. Check nutritional tables for food composition.
Do I need professional guidance to use this calculator?
It is recommended to consult a nutritionist to determine ideal percentages, especially if you have health conditions or specific goals.